perrintracyTracy photobombs Perrin Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

3. Technique review: the muscle snatch and the power snatch.

For the next five weeks, each Monday we'll be programming the WOD announced for the CrossFit Games Open. This is your chance to support the efforts of PVCF athletes enrolled in the Open, and to compare your performance to that of the best CrossFit athletes in the world!

4. "2014 CrossFit Games Open WOD 14.1" AMRAP 10 15 Ground-to-overhead anyhow 30 Double-unders

You may muscle, power, or split snatch, or muscle clean and push press/jerk the weight. Barbell must contact floor at the start of each rep, and be locked out completely overhead to be counted.

LIII: 75/55lbs LII: weight scaled and appropriate, and structured as follows: AMRAP :30 - ground-to-overhead anyhow. If you get 15 reps before time is up, move on to... AMRAP :30 - double-unders. If you get 30 reps before time is up, move on to... AMRAP :30 - ground-to-overhead anyhow. If you get 15 reps before time is up, move on to... AMRAP :30 - double-unders. If you get 30 reps before time is up, move on to... AMRAP :30 - ground-to-overhead anyhow. If you get 15 reps before time is up, move on to... AMRAP :30 - double-unders. If you get 30 reps before time is up, move on to... AMRAP :30 - ground-to-overhead anyhow. If you get 15 reps before time is up, move on to... AMRAP :30 - double-unders. If you get 30 reps before time is up, move on to... AMRAP :30 - ground-to-overhead anyhow. If you get 15 reps before time is up, move on to... AMRAP :30 - double-unders. If you get 30 reps before time is up, move on to...

Score is total reps.

LI: 10 sets not for time of 3 muscle snatches, each followed by :45 of double-under practice.

With time remaining, mobilize. Mobilizations for March: * "T-spine Overhead Smash with Extension Bias" (If you're playing along at home, pg 239 in "Becoming a Supple Leopard") * "Triceps Extension Smash w/ Barbell" (pg 277) * "Barbell Quad Smash" (pg 326) * "Olympic Wall Squat w/ External Rotation" (pg 312)

Have fun!