The WOD - WED, 12DEC12

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 1X3@80, 2X1@85, 3x1@90 1RM Followed By: Strength: Deadlift 1X3@80, 2X1@85, 3x1@90 1RM Followed by: WOD: FML! 3 RFT:

Rx 15x Push Press, 95/65# 15x Toes to Bar 15x Front Squat, 95/65# Intermediate 15x Push Press, 75/55# 15x Knees To Elbow 15x Front Squat, 75/55# Novice 15x Push Press, 65/45# 15x Knees to Chest 15x Front Squat, 65/45#

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