The WOD - WED, 29FEB12

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 & Jerk 5x3 each @ 75-80-80-85-85%% 1RM
Followed By:

Strength:
Deadlift 5x3 each @ 75-80-80-85-85%% 1RM
Followed by:

WOD:
TABATA THIS!!
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
***BUY-IN - RUN 500M***

Advanced*
• Rx *With a Vest
  
  
  
  Rx
  
• Push ups
  
• Lateral Jumps
  
• Deadlift, BW
  
  Intermediate
  
• Deadlift, .75 BW
  
  
  Novice
  
• Deadlift, .5 BW
  
  

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