CrossFit WOD, September 9, 2019

Sucker Punch

Daily Mindset
Warm-up
**"If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them." – Bruce Lee**

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Weightlifting
Thruster (Heavy set of 10)

Metcon
Sucker Punch (Time)
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)

GENERAL
* With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early
* As the saying goes, "break because you planned to, not because you have to"
* There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
* Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
* Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
* Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break

## KETTLEBELL SWINGS & THRUSTERS
*Below are some possible break-up options:*
**Sets of 21 **
2 Sets: 12-9
3 Sets:

**Sets of 18 **
2 Sets: 9-9
3 Sets:

**Sets of 15 **
2 Sets: 8-7
3 Sets: 6-5-4

**Sets of 12 **
2 Sets: 7-5

**Sets of 9 **
2 Sets: 5-4