“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Warm up
300m run
20 Weighted GBs
20 Kossacks
20 Weighted GBs
20 SL RDLs
300m run
20 Banded GMs
20 Hollow Rocks
20 Banded GMs
20m OH Walking Lunge


Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

The following percentages are based off of your 1RM Squat Clean:
Set 1: 60% Set 2: 65% Set 3: 70% Sets 4-7: Build to a Heavy Complex

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans