The WOD - WED, 07DEC11

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

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

WOD:
FRENDO! 12 min to complete 10 reps of the following sequence:
*A complete rep is the sequence performed utilizing both the left & right hand

Advanced* *1.5/1 pood
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Rx
  *1pood/12kg
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Intermediate
  *12kg/20#
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  Novice
  *20/15#
  
• KB snatch
  
• OHS
  
• Sotts Press
  
• TGU from the standing positon
  
  
  
  

Post time, rounds or load to comments