The WOD - MON, 20AUG12

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 4x3 each @ 80-80-85-85% 1RM Followed By: Strength: Front Squat 4x3 each @ 80-80-85-85%% 1RM Followed by: WOD: FGB...WTF??? 21-15-9 Rep Rnds For Time:

Advanced*
• Rx *With a Vest
  
  
  
  Rx
  
• WBS, 20/15#
  
• SDHP, 75/55#
  
• Box Jump, 20"
  
• Push Press, 75/55#
  
• Row, Calories
  
  
  Intermediate
  
• WBS, 15/12#
  
• SDHP, 65/45#
  
• Box Jump, 20"
  
• Push Press, 65/45#
  
• Row, Calories
  
  Novice
  
• WBS, 12#
  
• SDHP, 55/35#
  
• Box Jump, 20"
  
• Push Press, 55/35#
  
• Row, Calories
  

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