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Warlock CrossFit Re-Opening Plan

Friday August 27, 2021

“The less you fear, the more power you will have.” -Curtis Jackson

PRIMER:
3x 
1 Minute Easy Row 
5 Hang Squat Cleans 
5 Push Press 
5 Thrusters 

MOBILITY:
Active Samson 
Active Spiderman

STRENGTH:
Squats: Based off of 5RM Back Squat

Set 1:
8 BS @ 70%
5 FS @ 66%

Set 2: 
8 BS @ 75%
5 FS @ 68%

Set 3: 
8 BS @ 80%
5 FS @ 70%

WOD:   
21-15-9 
Front Squats @ 135/95
Burpee Box Jump Overs @ 24/20

Time Cap 10 Minutes 

Dumbbell:
21-15-9 Double DB Front Squats
Burpees Over DB

Bulletproof Shoulders: 
21-15-9 Goblet Squats
Top UP Burpee + Tuck Jump

Bodyweight: 
21-15-9 Jumping Squats
Burpees