CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - WED, 02NOV11




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,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM
Followed by:

Strength:
Front Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
KENNETH
Max rounds, no time limit..On the minute every minute perform:
Rx
  • 1x KB snatch (36#/24#) per hand first minute, then rest
  • 2x KB snatch second minute, then rest
  • 3x KB snatch third minute... and so on
    Continue until you cannot perform the requisite # of KB snatch within the minute



    Post time, rounds or load to comments


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