Warlock CrossFit Re-Opening Plan

Friday February 14, 2020

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive” – Jim Kwik

Primer: 2 x 100 Ft Overhead Carry | 20s Row static Hold | 10 Waiters Squats (each side)

Strength: front squats 7x On The 1:30
3 @ 75% |
1 @ 80%
3 @ 75%
1 @ 83%
3 @ 75%
1 @ 86%
12 @ 60%
Based off of 1 RM Front Squat

WOD: “Complex Fran”
6/3 Bar Muscle Ups + 9 Chest to Bar + 12 Pull Ups
21 Thrusters @ 135/95
6/3 Bar Muscle Ups + 9 Chest to Bar + 12 Pull Ups
15 Thrusters @ 135/95
6/3 Bar Muscle Ups + 9 Chest to Bar + 12 Pull Ups
9 Thrusters @ 135/95

*15 Minute time Cap

Performance: 3/1 Bar Muscle Ups + 6 Chest to Bar + 9 Pull Ups | Thrusters @ 115/80
Fitness: No Bar Muscle Ups 21-15-9 Chest to Bar | Thrusters @ 95/65
Fit Light: 21-15-9 Pull Ups or Jumping Pull Ups | Thrusters @ 75/55 or 65/45