The WOD - WED, 28DEC11

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 1X3@85-1X2@90-1X2@90-1X1@95%-1X1@95%-1X1@95% 1RM
Followed By:

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

WOD:
RUN n' GUN
4 Rounds For Time OR 12 Min DNF Cap:

Advanced Rx
• 10x Pistols, left leg
  
• 10x Shoulder Press, 95/45#
  
• Run 400m
  
• 10x Shoulder Press, 95/45#
  
• 10x Pistols, right leg
  
  
  
  Rx
  
• 10x Pistols, left leg
  
• 10x Shoulder Press, 85/45#
  
• Run 200m
  
• 10x Shoulder Press, 85/45#
  
• 10x Pistols, right leg
  
  
  
  Intermediate
  
• 10x Assisted Pistols, left leg
  
• 10x Shoulder Press, 75/45#
  
• Run 200m
  
• 10x Shoulder Press, 75/45#
  
• 10x Assisted Pistols, right leg
  
  
  
  Novice
  
• 8x Assisted Pistols, left leg
  
• 8x Shoulder Press, 65/45#
  
• Run 200m
  
• 8x Shoulder Press, 65/45#
  
• 8x Assisted Pistols, right leg
  

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