The WOD - MON, 14OCT13

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 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, 1X5 @ 75% 2X3 @ 80% 1X3 @ 85% 1RM Followed By: Strength: Squat, 3X5 @ 75% 1RM Followed By:

WOD: 3 RFT: BUY-IN - Muscle Up, 5 reps Rx
• Run, 500M
  
• Shoulder Press, 6 reps, 115/85#
  
• GHD SitUp, 20 reps
  
  Intermediate
  
• Run, 400M
  
• Shoulder Press, 6 reps, 95/65#
  
• Weighted AbMat SitUp, 20 reps
  
  Novice
  
• Run, 200M
  
• Shoulder Press,6 reps, 75/55#
  
• AbMat SitUp, 20 reps
  
  

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