Warlock CrossFit Re-Opening Plan

August 24, 2020


“Adversity is not in the way to greatness. Adversity is the way to greatness.” 

Primer:   3 Rounds: 10 Cossack Squats | 5 Bear Complexes | 20 Single Unders

3 Rounds: 3 Position Snatch + 5 OHS | 5 Front Squats + 5 Strict Press 

EMOM x 10
Odd: 3 Position Snatch (high Hang, hang, floor)
Even: 7 Thrusters

*Goal is outstanding technique and speed

WOD: It’s Goin Down
21-18-15-12
Hang Power Snatches @ 75/55 
Thrusters @ 75/55 
After Each movement 30 Double Unders 

Reduce Reps  | Single Unders 45 or 30s of Double Under Practice.

Bulletproof Shoulders: 
21-18-15-12 
Single Arm Dumbbell Over Lunges @ 50/35 
Front Squats @ 75/55
After Each movement 30 Double Unders