Thursday February 22, 2018

Join us Thursday February 22 at 8 pm at Warlock for the live announcement of 18.1. Special thanks to our sponsor Moriarty Physical Therapy. Come kick off the CrossFit Season by watching Kristin Holte and Sam Briggs go head to head. We will then have Ryan and Mario face off immediately following.

If you are:

1. Signed up but not going to be workout out during Friday night Lights

2. Are a drop in.

Please email e@warlockathletics.com by 8 pm on Thursday February 22 @ 8 pm.

Friday Night Lights – Presented by Camp Hillcroft will kick off promptly at 5 pm. Heats for Friday Night Lights will be posted right here on Friday by 1 pm.

A.Snatches
3×3 @ 60%
2×2 @ 65-70%

B. EMOM x 12
Min 1: 10 Burpees
Min 2: 10 Up and Over Boxjumps @ 24/20
Min 3: 40 Second Row
Min 4: 40 Second Plank

Bonus – ROM WOD

Warlock Weightlifting:
1. Segment Snatch (below knee) – 2RM, 90%x2, 95%x2
2. Snatch Pull on Riser – 4RM, 90%x4x2
3. RLE Good Morning (reps/leg) – 3×6
4. Back Extension with 3 sec pause at top – 3×10
A1. Snatch Grip Bent Row – 3 x10
A2. V-up – 3 x max

Posted on February 21, 2018 in Daily Workout

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