Open Gym
-or-
Practice for 14.1

This will be our format for the Open. Plan on this being a rest or very light/monostructural day, or a chance to practice a skill for the Open WOD on Saturday.

Olympic Total
1RM Clean & Jerk
1RM Snatch

With the first 2014 CrossFit Open WOD announcement 2 days away, I wanted to put a few words in. My blog posts outside of WODs are rare, but this is important to me and the Quwwa Family.

I WILL WIN EVERYTHING.

Read that sentence again. Read it out loud. Yell it as loud as you can.

WE WILL WIN EVERYTHING.

We’ve preached that the Open is not about competition, it’s not about the Games, it’s about testing your fitness. We lied. It is completely about competition… but not against the elite in the box. Look at a picture of yourself from a year ago, THAT is who you are competing against. We won’t make the Games, only a few us have a chance at qualifying for Regionals. ALL of us are competing against ourselves.

CROSSFIT QUWWA WILL WIN EVERYTHING.

That person you used to be, who had no idea what you could accomplish or how fit you could be, they don’t stand a chance. You will go toe-to-toe with your former self and prove what you can do. They didn’t know what it was like to push like this, what it really meant to WORK for it. This Saturday, you will face off with that old version of you and absolutely blow them away.

WIN. EVERYTHING.

Strength:
3×5 OH Squat

DT
5 Rounds
12 Deadlift @ 155#
9 Power Cleans
6 Push Jerk

Skill:
Kipping Pull Up Practice
or
3xME C2B Pull Ups

Napping Karen
150 Wall Ball @ 20/14#
Every 90 Seconds, Rest 60 Seconds

15 mins to work to a heavy Squat Clean & Split Jerk

Open Workout 11.3
5 min AMRAP
Squat Clean @ 165/110
Jerk @ 165/110

Skill:
15 mins to find Max Height Box Jump

10-20-30-40-50
Wall Ball
20-40-60-80-100
Double Unders