The WOD - WED, 06NOV13

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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
  

Clean Pulls 1x3 105% Block Clean 1x3 75% 1 RM, Clean, 1X3 @ 85% 1RM Followed By: Strength: Shoulder Press, 3X3 @ 85% 1RM Followed By: WOD:

10 RFT OR 12 MIN CAP: Rx
• 3x Snatch grip deadlift, 95/65#
  
• 6x Power snatch
  
• 9x Overhead squat
  
  Scaled
  
• 75/55#
  
  Novice
  
• 65/45#
  

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