The WOD - FRI, 24FEB12

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 / Clean Pulls 3X5 each @ 150-125-100% 1RM
Followed By:

Strength:
Deadlift 3X5@75-80-85 1RM
Followed by:

WOD:

For Time:

Advanced*
• Rx *With a Vest
  
  
  
  Rx
  
• 30x Pull-ups, Kipping
  
• Run 400m
  
• 12x Pull-ups, Strict
  
• Run 800m
  
• 5x Pull-ups, Weighted (30#/15#)
  
• Run 1200m
  
  Intermediate
  
• 25x Pull-ups, Kipping/Banded
  
• Run 400m
  
• 10x Pull-ups, Strict/Banded
  
• Run 500m
  
• 5x Pull-ups, Weighted (20#/10#)
  
• Run 1000m
  
  Novice
  
• 25x Pull-ups, Jumping
  
• Run 200m
  
• 10x Pull-ups, Banded
  
• Run 500m
  
• 5x Pull-ups, Strict
  
• Run 800m
  

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