The WOD - MON, 28OCT13

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
  

Muscle Snatch 1x3 65% 1 RM, Snatch, 2X3 @ 85% 1RM Followed By: Strength: Squat, 3X3 @ 85% 1RM Followed By: WOD:

Rx Every minute on the minute for 8 minutes
• 5x Trunk twisters per side, 20/16# med ball
  
• 5x KB snatch per arm, 1.5/1 pood
  
  REST 2 MIN
  
  Every minute on the minute for 8 minutes
  
• 10x Plank Scissors
  
• 5x Med Ball Clean, 20/16# med ball
  
  Scaled
  Every minute on the minute for 8 minutes
  
• 5x Trunk twisters per side, 16/12# med ball
  
• 5x KB snatch per arm, 1 pood/12kg
  
  REST 2 MIN
  
  Every minute on the minute for 8 minutes
  
• 10x Plank Scissors
  
• 5x Med Ball Clean, 16/12# med ball
  
  Novice
  Every minute on the minute for 8 minutes
  
• 5x Trunk twisters per side, 12/10# med ball
  
• 5x KB snatch per arm, 1 pood/12kg
  
  REST 2 MIN
  
  Every minute on the minute for 8 minutes
  
• 10x Mountain Climbers per leg
  
• 5x Med Ball Clean, 12/10# med ball

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