Warlock CrossFit Re-Opening Plan

Friday June 25, 2021

“We rise by lifting others.” -Robert Ingersoll 

PRIMER:
EMOM x 8
Odd: burpees 
Even: 
1 Muscle Snatch +
1 SGPP +
1 OHS +
1 Snatch Balance +
1 Hang Snatch

MOBILITY:
Pause OHS
Lizard Stretch 
Couch Stretch  

STRENGTH:
EMOM x 7
1 Pwr Snatch + 1 OHS
Build to a heavy complex 

GYM WOD: Chucky Monkey 
9-8-7: Pwr Snatch | OHS
30 Cal Assault Bike 
6-5-4: Pwr Snatch | OHS
30 Cal Assault Bike
3-2-1: Pwr Snatch | OHS

RX @ 165/115 | Time Cap: 18 Minutes 

Modifications:
OHS: Single DB Overhead Lunges @ 50/35 
Assault Bike: 45 Cal Row 

AT HOME WOD:
Dumbbell Version: 
Double DB Snatch | Single DB OHS 
30 Cal Assault Bike 

Bulletproof Shoulders: 
Renegade Row | Single DB OH Lunges 

No Equipment:
PVC Power Snatch |
PVC OHS | 
400M Run