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Warlock CrossFit Re-Opening Plan

Month: December 2015

#412 Saturday 12.12.2015

A. 1RM Snatch B. 1RM Clean C. Jag 28 800M Run 28 KB Swings @ 53/35 28 Strict Pull Ups 28 KB Clean and Jerks @ 53/35 28 Strict Pull Ups 800M Run

#411 Friday 12.11.2015

A. Open Workout 15.4 RX – 8 Minute AMRAP of Handstand Push ups and Cleans @ 185/125 3 HSPU, 3 Cleans @ 185/125 6 HSPU, 3 Cleans @ 185/125 9 HSPU, 3 Cleans @ 185/125 12 HSPU, 6 Cleans @ 185/125 15 HSPU, 6 Cleans @ 185/125 18 HSPU, 6 Cleans @ 185/125 21 HSPU, 9 Cleans […]

#410 Thursday 12.10.2015

A. 500M Row B. 3 Minute AMRAP – 50 Shoot Thru’s for time then Max distance HS Walk C. 0-10 Minutes  odd: 5 Pendlay Rows eve: 10 Archer Push Ups On The Rings D. 0-12 Minutes odd: 10 Unbroken C2B even: 10 OHS @ 95 / 65 *Bonus – 1 – Big Unbroken Set of Ring […]

#409 Wednesday 12.9.2015

A. 1 Minute L Sit (hold it the whole time) every second that the L Sit isn’t held is 1 burpee. B. 3×1-5 Snatches C. 4 Rounds For Time: 9 Push Jerks @ 165/115 15 T2B 21 Boxjumps @ 24/20

#408 Tuesday 12.8.2015

A. 4 Rounds – Hollow Hold :40/20 B. 3×1-5 Power Cleans C. Max Efforts – 2 Rounds 1 Minute Max Effort Cleans @ 135 / 95 1 Minute Max Effort Air Squats 1 Minute Max Effort Thrusters @ 135 / 95 1 Minute Max Effort HRPU *1 Minute Rest in between each movement     […]

#407 Monday 12.7.2015

A. 4 Minute Plank B. 4 Rounds – Front Squats 5×5 @ 30% 5×5 @ 55% 5×5 @ 75% + 5lbs ME Ring Dips after every set – 2 Minutes rest in between C. 16 Minute EMOM 50 Double Unders 10 C2B 10 Boxjumps Up and Over @ 24/20 10 C2B

#406 Sunday Funday 12.6.2015

A. Speed Clean Ladder Women: 55/65/75/85/95/105/125/135/145/155 Men: 95/115/135/155/165/185/205/225/245/265 B. Partner WOD – 100 Clean and Jerks For Time (14 Minute Cap) 4 T2B EMOM. 1 person works at a time

#405 Saturday 12.5.2015

A. 10 Minute EMOM Odd: 5 DL Even: 3 Pendlay Rows B. Chief with Snatches – 5 Rounds 3 Minute AMRAP – 1 Minute Rest after each round. 3 Snatches @ 135 / 95 6 Push Ups 9 Air Squats

#404 Friday 12.4.2015

A. 3×10 Push Press ME T2B after each set. Rest as needed after T2B B. Tabata :40/20 Muscle Ups Double Unders Box Jumps @ 24/20 Pistols