Tuesday, October 27 Gym Open @ 6:15am

Are you paralyzed with fear? That’s a good sign. Fear is good. Like self-doubt, fear is an indicator. Fear tells us what we have to do. Remember one rule of thumb: the more scared we are of a work or calling, the more sure we can be that we have to do it.”

― Steven Pressfield, The War of Art

PREPARATION:

  • Row 500m easy
  • Burgener Warm Up
  • 10 OHS with 65/45

STRENGTH:
Every 2 minutes, for 6 minutes (3 sets):

  • 1 High Hang Snatch +  1Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

  • 1 Hang Snatch + 1 Power Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

  • 1 Snatch High Pull + 1 Squat Snatch @ 80%

Rowing WOD:

9 minutes:

  • 4 minutes @ rate 20
  • 3 minutes @ rate 22
  • 2 minutes @ rate 24

8 minutes:

  • 2 minutes @ 20/22/24/26

7 minutes:

  • 3 minutes @ 22
  • 2 minutes @ 24
  • 2 minutes @ 26

6 minutes:

  • 3 minutes @ 22
  • 1 minute @ 24
  • 1 minute @ 26
  • 1 minute @ 28

Mini Met-Con WOD:

2 rounds of:

3 minutes to complete:

  • combined 60 reps of Wall Ball and KB Swings

2 minutes REST

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About crossfitcphs

PE Teacher at Carleton Place High School
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