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Warlock CrossFit Re-Opening Plan

Month: December 2015

#421 Monday 12.21.2015

A. 3 RM Front Squat B. For Time: 10-8-6-4-2 – Front Squats @ 135 / 95 20-16-12-8-4 – Push Ups C. Hollow Hold – Tabata

#420 Sunday Funday 12.20.2015

A. 12 Days of Christmas – Both partners each complete the number of movements Rope Climb Squat Snatches @ 135 / 95 Bar Muscle Ups HSPU Thrusters @ 135 / 95 Burpees Squat Cleans @ 135 / 95 KB Swings @ 53/35 Box Jumps T2B Deadlifts @ 135/95 Clean and Jerk @ 135/95

#419 Saturday 12.19.2015

A. Clean and Jerk 3 Rounds 1 – 50lb under 1RM 2 – 40lbs under 1 RM 3 – 30lbs under 1 RM 4 – 20lbs under 1RM 5 – 10lbs under 1RM 6 – Rest B. For Time: 25-20-15-10-5 – Snatches @ 135 / 95 50-40-30-20-10 – Double Unders

#418 Friday 12.18.2015

A. 13.2 – 10 Minute AMRAP 5 S2OH @ 115/75 10 Deadlifts @ 115/75 15 Box jumps @ 24/20 B. 10×3 Back squats C. 100 Sit Ups (3 Minute Cap)

#417 Thursday 12.17.2016

A. “Lee” – 5 Rounds For Time 400M Run 1 DL @ 345/245 3 Squat Cleans @ 185/125 5 Push Jerks @ 185/125 3 Muscle Ups 1 Rope Climb @ 15Ft B. 50 T2B For Time  

#416 Wednesday 12.16.2015

A. 12 Minute AMRAP 150 Wallball @ 20/14 90 Double Unders 30 Muscle Ups B. 4×5 Deadlifts Max Effort Ring Dips after each set C. Hollow Hold – Tabata  40 sec work / 20 rest

#414 Monday 12.14.2015

A. Open Test – 20 Minute AMRAP  50 Wallball @ 20/14 50 Double Unders 40 Boxjumps @ 24/20 40 T2B 30 C2B 30 Burpees 20 Power Cleans @ 145 / 95 20 S2OH @ 145 / 95 10 Snatches @ 145 / 95 10 Muscle Ups Scaled 50 Wallball @ 14/10, 150 Single Unders, 40 Boxjmps @ 20″, 40 […]

#413 Sunday Funday 12.13.2015

0-12 Minutes Run 800 Meters then 1RM Deadlift 13-24 Minutes Run 800 Meters then 1 RM Boxjump 25-36 Minutes Run 800 Meters then 1RM Backsquat