The WOD - MON, 20FEB12

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 3X5@75-80-85 1RM
Followed By:

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

WOD:

3 rounds for time of:

Advanced*
• Row 1000-750-500m
  
• Thrusters (115/80#) 9-15-21x
  
  
  
  Rx
  
• Row 800-750-500m
  
• Thrusters (95/65#) 9-15-21x
  
  Intermediate
  
• Row 750-500-250m
  
• Thrusters (75/55#) 9-15-21x
  
  Novice
  
• Row 500-400-250m
  
• Thrusters (55/35#) 9-15-21x
  

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