Warlock CrossFit Re-Opening Plan

Friday June 26, 2020

Keep it simple in 3 Steps:
1 Find your weakness
2. Find the exercise(s) which expose it.
3. Use the ones which make you surprise you cannot do more.

Primer: 
6 Rounds: 20s on 10s off
Active Spider Man || Deadlift High Pull(1-3), 4-6 -Muscle Snatch | Samson Stretch(1-3), Lunges 4-6

WOD: Red Zone 
21-15-9-15-21
Hang Power Snatches @ 95/65
Thrusters @ 95/65 

Time Cap 15 Minutes

Double Dumbbell or KB: 
21-15-9-15-21 
Double DB Hang Power Snatches @ 50/35
Double DB Thrusters @ 50/35

Single Dumbbell or KB
30-20-10-20-30 
Single DB Alternating Power Snatches @ 50/35
Single DB Thrusters @ 50/35

Bodyweight: 
30-20-10-20-30
Burpees
Thrusters