The WOD - WED, 04JAN12

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 3X5, 65 -70-75% 1RM
Followed By:

Strength:
Back Squat 3X5, 65 -70-75% 1RM
Followed by:

WOD:
21-15-9 Rep Rounds For Time:

Advanced*
• Overhead squat, 115/85#
  
• Knees to elbows
  
• Burpees
  *VEST
  
  
  
  Rx
  
• Overhead squat, 95/65#
  
• Knees to elbows
  
• Burpees
  
  
  
  Intermediate
  
• Overhead squat, 75/45#
  
• Knees to elbows / Leg lifts
  
• Burpees
  
  
  
  Novice
  
• Overhead squat, 55/25#
  
• Leg Lifts
  
• Burpees
  

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