Warlock CrossFit Re-Opening Plan

Month: July 2015

#273 Thursday 7.23.2015

A. 9×3 Front Squats (+10 lbs from Monday) B. 9 Minute AMRAP 10 HSPU 20 Front Rack Lunges @ 95/65 10 OHS @ 95 / 65 *Bonus* Core 3 RFT 25 GHDSU 35′ HS Walk Accessory 5×3 Pendlay Row

#272 Wednesday 7.22.2015

A. 10 Min EMOM – 1 Clean and Jerk B. 18-15-12 Power Cleans @ 135 / 95 400M Run 3 Minute Rest 9-6-3 Backsquat @ 165 / 115 Burpees Over Bar *Bonus Work Core: For Time 50 Sit Ups 50 V Ups Gymnastics: For Time 50 Strict Pull Ups Strength: 5×3 Bench Press

#271 Tuesday 7.21.2015

A. 12 Minute EMOM Odd: High Hand Snatch + Hang Snatch Even: 35 second plank B. AMRAP in 15 Minutes 100 Double Unders 50 Wallball @ 20 / 14 25 Deadlifts @ 185 / 135  *Bonus Work 12 Minutes – Heavy Single – Snatch Grip Push Press 400M Farmers Carry @ 53/35  

#270 Monday 7.20.2015

A. 7×5 Front Squats (+10 lbs from Monday 7.6.2015) B. 7 Minute AMRAP – Ascending ladder of: 3,6,9,12,15 etc Thrusters @ 100 / 65 3,6,9,12,15 etc C2BPU Bonus* Core: 3 RFT 30′ HS Walk 25 GHDSU 20 Push ups Accessory: 5×3 Strict Press

#269 Sunday Funday 7.19.2015

A. 12 Minutes to find a 1RM Cluster (Combined weight for score) B. 5 x 3 minute rounds (Total reps is your score. No rest in between rounds) Power Cleans @ 135 / 95 Wallball @ 20 / 14 T2B Boxjumps @ 24/20  

#268 Saturday 7.18.2015

There is No Yoga at 10 am today. CrossFit classes at 8:30 and 11 am. A. 5 Minute AMRAP 10 Burpees Over The Bar 15 Thrusters @ 75 / 55 B. 10 Minutes to find a 1 RM of the following Complex: Front Squat + Push Press + Thruster C. 8 minute AMRAP 10 Burpees […]

#267 Friday 7.17.2015

A. Deadlifts – 10,5,3,1,1,3,5,10 B. 12 Minute AMRAP 90 Double Unders – Buy In Then 30 Boxjumps 24/20 20 T2B 10 Deadlifts @ 225 / 155 Bonus Work Accessory Work 5×3 Bench Press Core Work None

#266 Thursday 7.16. 2015

A. 9×3 Backsquat (10lb heavier than Monday) B. For Time: 1200M Run 150 Air Squats 100 Sit Ups 75 Push Ups 50 Reverse OH Lunges @ 45/25 25 Strict Pull ups   Bonus Core Work* 50 Hip Extensions on GHD / 50 GHDSU 3 Max Effort L Sit Accessory 5 Rounds: 2 Minutes rest after […]

#265 Wednesday 7.15.2015

A. 12 Minute EMOM – 1 Snatch B. 15.2 0-3 Minutes 2 Rounds of 10 OHS @ 95/65 10 C2BPU 3-6 Minutes 2 Rounds of 12 OHS @ 95/65 12 C2BPU 6-9 Minutes 2 Rounds of 14 OHS @ 95/65 14 C2BPU Continue same pattern until you fail to complete both rounds Scaled is 65/45 – […]

#264 Tuesday 7.14.2015

A. S2OH – Going Up In Weight Push Press 3,2,1 Push Jerk 3,2,1 Split Jerk 3,2,1,1,1 B. 10 minute AMRAP 5 Hang Squat Cleans @ 155 / 105 7 Burpees over the bar   Bonus *Core Work 3 Rounds – 10 seconds in L Sit, 20 Shoot Thru’s, 30′ HS Walk *Accessory Work EMOM 10×3 Muscle […]