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Warlock CrossFit Re-Opening Plan

Tuesday April 23, 2019

Hey Team! The parking lot is being paved tomorrow. Woooo! They ask that tomorrow no one park in our lot. You can park in the lot next the Pages Management Office. Which is the Open space when we run the 400m. Thanks for your patience as we make this upgrade!

“Success at anything will always come down to this: focus and effort. You control both.”

Primer: Theraband Protocol

Activation / Technique:
5 Hang Muscle Cleans + 5 Strict Press | 15 Sit Ups | 10 Strict Pull Ups
5 Hang Muscle Cleans + 5 Push Press | 15 Sit Ups | 10 Strict Pull ups
5 Hang Power Cleans + 5 Push Jerks | 15 Sit Ups | 10 Strict Pull Ups
3 Power Cleans + 3 Push Jerks

Strength: 5x 3 Power Cleans + 3 Push Jerks

Conditioning: The Chief 5xAMRAP 3
3 Power Cleans @ 135/95
6 Push Ups
9 Air Squats

Rest 1 Minute between each AMRAP

Performance = 115/80
Fitness @ 95/65
Fit Light @ 75/55

Bonus:
A. Max Set of Strict HSPU then complete 50 strict HSPU for Time. From there complete another 25 kipping HSPU for time. If you don’t have strict HSPU elevate to 5 inches. If you don’t have those then a max set of Seated DB Strict Press. From there complete 50 reps of Seated DB Strict Press and from there complete 25 push ups. 3 different scores. (1. Max set 2. Time for 50. 3 time for 75 reps)

B. Pendlay Row 5×5
C. 15 Minute Recovery Bike – 15 GHDSU every 3 Minutes