The WOD - MON, 12DEC11

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 Snatch 1X3@80 1RM - Power Snatch 1X3@85 1RM - Snatch 2X3@90 1RM
Followed By:

Strength:
Shoulder Press 3X3 - 1X3@80-1X3@85-1X3@90% 1RM
Followed by:

WOD:
BREEEZY!
21-15-9 Rep Rnds For Time:

Advanced*
• C2B Pull-ups
  
• Ring Push-ups
  
• GHD Sit-ups
  
• Pistols
  *Vest
  
  
  
  Rx
  
• Pull-ups
  
• Ring Push-ups
  
• AbMat Sit-ups
  
• Pistols
  
  
  
  Intermediate
  
• Banded Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Pistols
  
  
  
  Novice
  
• Jumping Pull-ups
  
• Push-ups
  
• AbMat Sit-ups
  
• Squats
  
  
  

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