WOD: Friday, March 7, 2014

(A) Snatch Quad Warm Up

(B) Quad Snatches: Muscle, Power, Power +Overhead

  • Then: 10 Overhead Squats

(C) CrossFit Open Workout 14.2

  • We will go over standards for the WOD ... we will probably run several short heats, with athletes who think they can get past the first, second, or third round going together.
  • If you are scaling (not registered for the Open), you will be capped at 3 rounds (so make it as hard as possible)

(D) 5 Min AMRAP of

  • 10 Box Jumps 24"/20"
  • 5 Deficit Push Ups off Kettlebells
  • 10 Tuck Ups
  • Skip this if you are gassed from part (C) or are re-doing (C) on Saturday

(D) Heavy Lunges 4 to 6 sets x14 ... skip these if you are doing/re-doing (C) on Saturday

  • Off a 35 lb. plate, if you'd like

Megan. Do not mess with this girl during her workout. Photo by Rafael Vega