Programming for Mar. 3-8, 2014
Schedule for OPEN WODs next five weeks: they will be performed and judged on FRIDAYS in a walk in manner during our regular open adult hours. You can make up for it on Saturdays as long as there is a judge available. Regular programming will continue on Monday.
Remember that submitting your scores on time ONLINE before 6pm on Mondays is YOUR responsibility.
We are SO proud to have so many of our athletes participating in the Open!! Help us to move things along swiftly by doing the Online 2014 Judge’s Course. https://oc.crossfit.com/
Monday, Mar. 3 – BOX Closed Carnavales
Tuesday, Mar. 4 – BOX Closed Carnavales
Wednesday, Mar. 5
A. Every minute, on the minute, for 5 minutes: Back Squat x 3 reps @ 80% of 1RM
B. E.M.OM. for 12 minutes, alternating:
Even minutes: 15 Wall Balls (20/14)
Odd minutes: 10 Burpees
A.Take 15-20 minutes to build to today’s heaviest Snatch
B. Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM
C. Three sets for times of:
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
Rest 3 minutes
D. Rest up and get ready for the Open!
Thursday, Mar. 6
OPEN PARTICIPANTS: ACTIVE RECOVERY AND MOBILITY, YOUR CHOICE IN PREP FOR TOMORROW’S OPEN WOD. We recommend 15-20 min. of either very light rowing, bike, a walk around the block then stretching, foam rolling, etc.) AND if you want to WOD anyway…
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings (24/16 kg)
Rest 3 minutes
ACTIVE RECOVERY AND MOBILITY
Friday, Mar. 7 – BOX – OPEN WOD 14.2, TO BE ANNOUNCED
Tune in Thursday Mar 6 at 8pm to games.crossfit.com and watch the anouncement live!
Saturday, Mar. 8
Make up a missed WOD, 14.2, or come practice a skill