The WOD - FRI, 09DEC11

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 Pulls 3X3 @ 1X3@125-1X3@100-1X3@75% 1RM Jerks 5X3 @ 2X3@75-2X3@80-1X3@85% 1RM
Followed By:

Strength:
Front Squat 5X3 @ 2X3@75-2X3@80-1X3@85% 1RM
Followed by:

WOD:
HAUL ASH!
5 rounds for time:
*Set up 3 cones 20m apart, start the shuttle run at center cone

Advanced*
• SDHP, 6rep, 115/85#
  
• 25-50-25m shuttle run*
  
• parallette HSPU, 6rep
  
  
  
  Rx
  
• SDHP, 6rep, 95/65#
  
• 25-50-25m shuttle run*
  
• HSPU, 6rep
  
  
  
  Intermediate
  
• SDHP, 6rep, 75/55#
  
• 25-50-25m shuttle run*
  
• Pad/Band HSPU, 6rep
  
  
  
  Novice
  
• SDHP, 6rep, 65/45#
  
• 25-50-25m shuttle run*
  
• Band/Box HSPU, 6rep
  

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