WOD: Monday, February 17, 2014

Last week of training before the CrossFit Open!! If you haven't signed up yet: REGISTER FOR THE CROSSFIT OPEN HERE

(A) Quad Snatch Stretch and Snatch Drills (Emphasis on Power Snatches)

(B) Double Under Drills and Practice (1 minute ON, 1 minute OFF for 6 minutes)

(C) Review of Movements and Set Up of Stations for (D)

(D) 3 Station AMRAP (Large Classes, please start at different stations and move in a cyclical order: 1 -> 2 -> 3 ->1)

  • STATION 1: 4 Minute AMRAP: 6 Power Snatch 75/53, 8 Burpees
  • Rest 4 minutes
  • STATION 2: 6 Min AMRAP: 15 Wall-Balls, 30 Double Unders
  • Rest 2 minutes
  • STATION 3: 1000m Run (8 minute Time Limit)
  • Rest remainder of 8 minutes

(E) Hip Mobiity and Catcows

Last week of Two-A-Days. Today: 4K Row or 1K accumulated Swim

TWO-A-DAY: 4K Row or 1K accumulated Swim (Take breaks between laps as needed. Vary your strokes if possible)