fbpx


Warlock CrossFit Re-Opening Plan

Friday December 22, 2017

“Excellence is hard to ignore.” It’s hard to keep excellence quiet. Whatever you’re doing, do it phenomenally well. It doesn’t matter what the task is, every task you do go way above and beyond. Do it before it’s expected, go above and beyond what is expected with everything. You cannot be ignored. Just kill it!”

A. C2BPU Benchmark
1:00 – C2BPU
1:00 – Rest
1:00 – C2BPU

B. EMOM x 10
2 Hang Power Cleans

C. DT – 5 Rounds
12 Deadlifts @ 155/105
9 Hang Power Cleans @155/105
6 Push Jerks @ 155/105

*Bonus*
A. 3 Sets:
8 DB Presses from a kneeling position (each side)
30 Second Hollow Rock

B. EMOM x 12
Min 1: 20/15 Cal Row
Min 2: 17/13 Cal Row
Min 3: 14/11 Cal Row
Min 4: Rest

Warlock Weightlifting: Improvement Day