The WOD - WED, 15FEB12

Razor's Edge is going to miss you Chris!

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, 3X3, 80% 1RM Followed By: Strength: Front Squat, 3X3, 80% 1RM Followed by: WOD: Running on Dead! Three rounds for time of:

Advanced*
• Run 500-800-1200m
  
• Deadlift (250#/175#) 21-15-9x
  
  
  
  Rx
  
• Run 400-500-1000m
  
• Deadlift (225#/155#) 21-15-9x
  
  
  
  Intermediate
  
• Run 200-400-800m
  
• Deadlift (185#/135#) 21-15-9x
  
  
  
  Novice
  
• Run 200-400-800m
  
• Deadlift (155#/95#) 21-15-9x
  

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