Warlock CrossFit Re-Opening Plan

Month: August 2016

Friday August 12, 2016

A. Front Squats – 4 Rounds of the following: 5@45% 5@60% 5@75% 2 Minutes Rest after each round B. For Time: 50 Boxjumps @ 24/20 40 T2B 30 Thrusters @ 95/65 20 Burpees 10 HSPU  

Wednesday August 10, 2016

“Here’s your daily reminder to stop getting distracted by things that have nothing to do with you goals.” A. 1 Squat Clean Every 75 Seconds RX Starts @ 135/95 Add 10 Lbs per set 5 Burpee Buy in before each clean B. 5 x 3 Min AMRAP 400M Run 10 Power Cleans @ 135/95

Tuesday August 9, 2016

“There’s not enough time” is bullshit. A.1 Snatch @ 93% EMOM x 8 B. 7 Minute AMRAP 7 Thrusters @ 95/65 10 KB Swings @70/44

Monday August 8, 2016

“Age is not a disability. Stop speaking of it as such.” A. 1 Backsquat EMOM x10  @87% + 10lbs (so 5 lbs heavier than last week) B. 18 minute EMOM Odd: 45 second of sets Max Effort Set of 5 T2B Even: 50 Double Unders or 45 seconds of double under practice (whichever comes first)

Sunday August 7, 2016

A. Alternating 5×5 Pendlay Row 5×3 Push Press B. Tabata Deadlifts @ 185/125 Wallball @ 20/14 Double Unders Plank

Saturday August 6, 2016

On A Running Clock With A Partner: 0-20 Minutes: AMRAP 200 KB Swings @53/35 150 Lunges With KB 100 T2B 50 HSPU *Every time you switch do a 20 Double Unders Buy In (40 Single Unders) 20-27 Minutes – Rest 27-40 Minutes – 1 RM Squat Clean

Friday August 5, 2016

A. Ascending Nancy 5RFT 400M Run 15 OHS @ 95/65 400M Run 15 OHS @ 115/75 400M Run 15 OHS @ 135/85 400M Run 15 OHS @ 155/95 400M Run 15 OHS @ 175/105 B. 1 RM Front Squat

Thursday August 4, 2016

“There are no such thing as setbacks. All those things you think you need to overcome are just opportunities for you to get stronger, for you to get better. it’s all part of the process” A. 1 Split Jerk EMOM x 10 Minutes *No PR attempts until at least minute 7 or 8. B. 3RFT […]

Wednesday August 3, 2016

A. 4×5 Deadlifts Every 4 Minutes – Max Effort HSPU after each set of Deadlifts B. Mini 16.2 For Time: (20 Minute Cap) 10 T2B and 25 Double Unders before each round: 15 Squat Cleans @ 135/85 13 Squat Cleans @ 185/125 11 Squat Cleans @ 225/145 9 Squat Cleans @ 245/155 7 Squat Cleans […]