Warlock CrossFit Re-Opening Plan

Friday August 23, 2019

“If you want to win, it’s not enough to want it. You have go to be absolutely obsessed”

Primer: 30s of each 2x

Sampson Stretch | Overhead Squats | V-Ups  | Super Mans | Dead Hang | Push Ups

Strength: 10 Minutes to build to a moderate Snatch + 3 Overhead Squats

WOD: 15.2
On The Every 3 Minutes Until Failure

2 Rounds:  10 OHS @ 95/65 | 10 Chest to Bar Pull Ups

rest the remaining time. start the round of 12/12 On the 3 minute. All Reps must be finished within the 3 minute window. Add two reps on to the two rounds 14,16,18 etc Go until you failure to complete the 2 rounds within the 3 minute window..

Performance: 2 Rounds: 6 OHS @95/65 | 6 C2B add 2 reps each rounds
Fitness 2 Rounds: 6 OHS @ 45/35 | 6 pull ups
Fit Light: 2 Rounds 6 OHS @ 45/35 | 6 Vertical Ring Rows

Bonus:
1 .400M Yoke Carry | Rest 5 Minutes | 150 Push Ups with a vest for time

2. Snatch Pull 3×3@95%

3. Snatch Deadlift 3×3@105%