The WOD - MON, 21NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

Strength:
Squat 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:

WOD:
PUSH-PULL-RUN!
10-9-8-7-6-5-4-3-2-1 Rep Rnds For Time:

Advanced
• Parallette HSPU
  
• SDHP w/ Bar 115/85#
  
• Sprint 100m between each set
  
  
  
  Rx
  
• HSPU
  
• SDHP w/ Bar 95/65#
  
• Sprint 100m between each set
  
  
  
  Intermediate
  
• Banded HSPU
  
• SDHP w/ Bar 75/55#
  
• Sprint 100m between each set
  
  
  
  Novice
  
• Elevated Push up
  
• SDHP w/ Bar 55/35#
  
• Sprint 100m between each set
  

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