“Day in and day out many CrossFitters meticulously track their macronutrients, lifts, workout times, etc. Apply this same discipline to tracking how you spend your most precious resource: Time. At the end of each hour make a quick note about how you used the last 60 minutes. If you do this for 2 weeks you will likely be shocked by how much precious time we use ineffectively and inefficiently. Recover this time and use it to propel yourself forward.” – Pat Sherwood
A. 1 Snatch @ 80% EMOM x 15
B. 10 Minute AMRAP
7 Hang Squat Cleans @ 155/105
10 Burpees Over the Bar
*Bonus*
A. 50 Strict HSPU – Every break 10 GHDSU
B. For Time: 30 Cal Row and 30 Cal Bike – 5 Minute Rest then repeat.
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch + OHS – (1+1)RM; 95%, 90% (% of RM)
2. Clean + Jerk – (1+2)RM; 95%, 90% (% of RM)
3. Back Squat – 3RM; 57% x 10
4. Good Morning – 3×4@25%(% of back squat)