WOD 2/28/14
8 Minutes of Calf/Ankle/Hip/Lumbar/Lat Mobility
A- WU- 2-3 RNFT of 5-15 Reps Each: Pull Up/Ring Dip/PVC OHS/GHD Hip Extensions/Sit Ups + 3 Minutes of: Light Jog or Light Row – 8 Minute Cap
C- Power Snatch- 10 Minutes To A Heavy Set of 3; 60-90 Seconds Rest Between Sets
C- Practice Open Sectional WOD 14.1=
3 Rounds of: 1 Minute Max Reps Power Snatch (75/55)/30 Double Unders; 90 Seconds Rest -15 Minute Cap
Notes: Focus on your pacing/work on continuous reps/smooth transitions and a plan B (bring an extra jump rope just incase).
D- Romanian DeadLift- 8/8/8/8 (HBD) -8 Minute Cap
Just in case you missed it-
14.1 (formerly 11.1)
10 min AMRAP
30 DU
15 Power snatches 75/55
I love that they are redoing this workout, especially because I have DU now. I wasn’t around for the 2011 open, so to me it’s all new. It’s classic CrossFit to test where we are now and how far we have come. Dave Castro made a great comment in his opening speech- The regionals and the games are for that 1% of the CrossFit population, the elite, but the Open is for everyone (what other sport gives you that?), so let’s have fun. Get some!!
Excellent k2e Josh. This open work out is awesome sauce.
Dariel – hoping for a smooth procedure and a speedy recovery man.
As for 14.1, 10 minutes is a long time. Keep those shoulders loose on your DU’s everyone.
lessons learned from morning practice :
1- tank emptied a lot faster than I thought it would…go to power snatches (vs muscle snatch) before I feel the bar getting heavier. it’s better to add a half second to each snatch rep than gas out my shoulders and take long breaks
2- for some reason the dus were the harder part for me after rd 1…I thought it would be the other way around. really got to concentrate on keeping hands low and inside when I get tired on these
3- Dariel on one leg will likely do more reps than me
Lol. The last comment is priceless. Good luck Sunday. You will do better as your body will acclimate to the stimulus from today’s test run.
Just got out of knee surgery. On my way to eat finally.
Good work tonight guys. Looks like we have a solid plan.