The WOD - WED, 09NOV11

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
  

Clean,3X5 @ 70-75-80% 1RM
Followed By:

Strength:
Squat, 3X5 @ 70-75-80% 1RM
Followed by:

WOD:
Fran's ANGRY Sister
21-15-9 rep rounds for time :

Advanced
• KB thrusters 1.5/1 pood
  
• Ring pull-ups
  
  
  
  Rx
  
• KB thrusters 1pood/12kg
  
• Ring pull-ups
  
  
  
  Intermediate
  
• KB thrusters 12kg/20#
  
• Jumping Ring pull-ups
  
  
  
  Novice
  
• KB thrusters 12kg/20#
  
• Ring Rows
  
  
  

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