The WOD - FRI, 15DEC11

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 Pulls 3X3@125% 1RM Followed By: Strength: Front Squat 3X3 - 1X3@80-1X3@85-1X3@90% 1RM Followed by: WOD: FINAL ASCENT! 5 Rounds For Time:

Advanced* Rx
• 5 x Deadlift (325/225#)
  
• 10 x Box Jump 30"
  
• Run 200M
  
  
  
  Rx
  
• 5 x Deadlift (295/215#)
  
• 10 x Box Jump 24"
  
• Run 200M
  
  
  
  Intermediate
  
• 5 x Deadlift (275/195#)
  
• 10 x Box Jump 20"
  
• Run 200M
  
  
  
  Novice
  
• 5 x Deadlift (250/165#)
  
• 10 x Box Jump 18"
  
• Run 200M
  

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