The WOD - MON, 5DEC11

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 5X3 @ 2X75-2X80-1X85% 1RM
Followed By:

Strength:
Squat 5X3 @ 2X75-2X80-1X85% 1RM
Followed by:

WOD:
4 Rounds For Time:

Advanced*
• Round #1
  
  • Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-ups 8 reps
    
  • Row/Run 200m
    
  *With Vest
  Rx
• Round #1
  
  • Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-ups 8 reps
    
  • Row/Run 200m
    
  
  Intermediate
• Round #1
  
  • Jumping Muscle-ups 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Jumping Muscle-ups 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Jumping Muscle-ups 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Jumping Muscle-ups 8 reps
    
  • Row/Run 200m
    
  
  Novice
• Round #1
  
  • Muscle-up Transition 2reps
    
  • Row/Run 800m
    
• Round #2
  
  • Muscle-up Transition 4 reps
    
  • Row/Run 500m
    
• Round #3
  
  • Muscle-up Transition 6 reps
    
  • Row/Run 400m
    
• Round #4
  
  • Muscle-up Transition 8 reps
    
  • Row/Run 200m
    
  
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