The WOD - WED, 16NOV11

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
  

Hang Power Clean 1X5 @ 75% Power Clean 1X5 @ 80% Clean 1X5 @ 85% 1RM
Followed by:

Strength:
Deadlift 75-80-85% 1RM
Followed by:

WOD:
Hangin' On
AMRAP in 12 minutes of:
Advanced

10x Box step (5 per foot) w/ Bar, 24", 45/30#

10x Knees to elbows

8x Burpees



Rx

10x Box step (5 per foot) w/ Bar, 20", 45/30#

8x Knees to elbows

5x Burpees



Intermediate

8x Box step (4 per foot) w/ Bar, 20", 45/30#

6x Knees to elbows

5x Burpees



Novice

8x Box step (4 per foot) w/ Bar, 12", (30/15#)

6x leg lifts

5x Burpees


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