WOD: Thursday, March 27, 2014

The last CrossFit Open workout of the year will be announced today at 5 p.m., Pacific. Let us know on our private group Facebook page if you're making the trip to SF to watch the announcement in person.

Your workout:

(A) Quad Clean and Quad Snatch Stretch

(B) BARBELL DRILLS Part 1:

  • Snatch High Pulls
  • Snatch Drops
  • Snatch Balance

(C) BARBELL DRILLS Part 2:

  • 3-Pause/Position Snatch
  • Quad Snatches (Muscle, Power, Power + OH Squat, Squat)

(D) BARBELL DRILLS Part 3:

  • High Hang Power Snatch
  • High Hang Squat Snatch

(E) 3 Rounds For Time:

  • 30 Sit Ups
  • 20 Russian Swings
  • 15 Barbell ...
    • Front Squats (Rd1)
    • Overhead Squats (Rd2)
    • Thrusters (Rd3)

(F) Cool Down: 800m Jog or 1K Row

  Jesseca. Fierce. 115 pound Thrusters.  Photo by Rafael Vega

Jesseca. Fierce. 115 pound Thrusters. Photo by Rafael Vega