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WOD

CrossFit WOD, January 8, 2020

By January 7, 2020No Comments

1.8.2020

Daily Mindset
"I don’t like that man. I should get to know him better." – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing "the right thing". The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Warm-up
(0:00 – 12:00)
30s each:
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings (15 Seconds Each Side) Click Here
Quick Single Unders
PVC Lat Stretch Click Here
PVC Overhead Squats
Higher Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Teach/Movement Prep
(12:00 – 20:00)
DOUBLE UNDERS – Movement Prep
20 Seconds Single Unders
40 Seconds Double Under Practice

DEADLIFTS – Movement Prep
Establish Hand Position
10 Empty Barbell Deadlifts

OVERHEAD SQUATS – Movement Prep
30s PVC Overhead Squats
5 Pausing Barbell Overhead Squats
5 Overhead Squats

Strength
Snatch (Build to a 1RM)
Can be power or full snatch depending on your goals/abilities today.

NOTES:
IF you are not confident with snatching at this point, use the time to practice and add a little weight every few reps. Going heavy is only if you have a really good understanding of the movement. It’s not wrong to hold off this time…don’t worry we will see this again!

Metcon
40-60:00
Double Jointed (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats (75/55)
30 Double Unders
15 Deadlifts (75/55)
30 Double Unders

OPEN (RX+): barbell (95/65)
Double Jointed (BUILD) (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats (empty bar OR PVC)
45 Single Unders
15 Deadlifts (75/55)
45 Single Unders

Barbell / Extra Strength
Single Arm DB Bench Press (@20X1; 7/arm x 3 sets; rest 30s)
Tough weight but hold tempo; can build each set if you choose
Single Arm DB Row (@20X1; 7/arm x 3 sets; rest 2:00)
Tough weight but hold tempo; can build each set if you choose
Overhead Squat (@55X1; 3-4 sets x 2 reps; rest as needed)
light weight; positional focus

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