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



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