****0730 Unstructured Lifting****
Behind the Neck Split Jerk
5 X 3 @ light weight, 3 sec pause in the catch
Power Clean & Push Jerk
5 X [1 Power Clean + 3 Push Jerks] @ 75-80% of 1RM clean and jerk
Block Clean Pull
3 X 4 @ 100-105% of 1RM clean
****0900 Class****
WARM UP
“Jolly Roger”
10 Rounds For Time [40 Minute Cap]: Teams of 2, 1 partner works, 1 partner rests, in order each round..snatch..row..climb
6 Power Snatches (LvL3 185/135) (LvL2 135/95) (RX 115/85) (Scaled 95/65)
400/350 Meter Row
2 Rope Climb (15’)
*Score = Time it takes to complete the workout
DAILY MINDSET
“I define anxiety as experiencing failure in advance.” – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought of failing, it becomes a self-fulfilling prophecy. We start to focus, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.
Shogun CrossFit 
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