Warlock CrossFit Re-Opening Plan

Friday Night Lights 17.3 | March 10, 2017

Premier Sponsor: Major Abstract Corp
Hospitality Sponsor – Safeguard of the Hudson Valley

Please arrive by 5 pm for the athlete briefing. The first heat is scheduled to kick off at 5:30 pm. If you miss the athlete briefing you will miss tips, strategy and standards for the workout. You are responsible for knowing the standards of the workout, there is a video above. Throughout the day our team will share our thoughts on the workout and we’ll dive deeper into this during this athlete briefing. The groupings for this workout are mixed and take into consideration pull up bar height for different athletes, keeping male and female bars on the floor along with length of the workout. If you notice there are no designated times for the heats to kick off. There are no times because each heat will vary in length. At a minimum I expect each heat to take 12 minutes long. At a maximum I expect them to take 30 minutes which includes transition time. It’s going to be a late night so froyo after? haha This workout will also require the help and support of the community. The weight on the bar changes after 3 rounds and there’s only a small window to change the weights. Which means, if you’re not judging or warming up, we will need you to change the weight on the bar for other athletes.

Thank you in advanced for your help and flexibility.

Our goal is to have each of you get the best score possible. Focus on what you can control, have fun and I’ll see you guys tonight for 17.3 and an awesome week 3! Issues with what is below please email e@warlockathletics.com

P.S. Please watch the standards video before coming in tonight.

RX –
Prior to 8:00, complete:
3 rounds of: 6 chest-to-bar pull-ups, 6 squat snatches, 95/65
3 rounds of: 7 chest-to-bar pull-ups, 5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups, 4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups, 3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups, 2 squat snatches, 245/175
*Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups, 1 squat snatch 265/185

*If all reps are completed, time cap extends by 4 minutes.

Scaled
Prior to 8:00, complete:
3 rounds of:6 jumping chin-over-bar pull-ups, 6 squat snatches, 45/35
3 rounds of: 7 jumping chin-over-bar pull-ups, 5 squat snatches, 75/55
*Prior to 12:00, complete 3 rounds of: 8 jumping chin-over-bar pull-ups, 4 squat snatches, 95/65
*Prior to 16:00, complete 3 rounds of: 9 jumping chin-over-bar pull-ups, 3 squat snatches, 115/75
*Prior to 20:00, complete 3 rounds of:10 jumping chin-over-bar pull-ups, 2 squat snatches, 135/95
*Prior to 24:00, complete 3 rounds of:11 jumping chin-over-bar pull-ups, 1 squat snatch, 155/105

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

Heat 1: 5:30 Athlete / Judge
Marilyn Z – Ryan A
Amanda T – Christine
Krysta W – Kristen
Michelle L – Greg
CJ R – Mike
Eric K -Quinby
Karl Z – Ashley
Sonny D – Tim

Heat 2
Samn P – Cristy
Kathy L – Natalie
Stephanie K – Tim
Frank W – Ryan
Chris R – Mike
Garrett D – Greg

Heat 3
Katie Y – Christine
Anita P – Natalie
Kristen M – Quinby
Fran N – Auriana
Rob C – Tim
Eric G – Michelle L
Steve D – Greg
Bob C – Erik

Heat 4
Debbie D – Natalie
Deana B – Ashley
Melissa P – Sara
Mariana P – Michelle
Tim S – Tim
Mike C – DJ
Ryan A – Garrett
Maximus D – Auriana

Heat 5
Jen C – Ashley
Marina C – CJ
Taylor L – Sara
Dana R – Mike W
Jon C – Tim
Jim C – Garrett
Chris Q – Greg

Heat 6
Lew T – Christine
Jennell H – Michelle
Donna I – Ashley
Jay V – Garrett
Eric Y – DJ
Chris A – Greg
Marcus O – Natalie

Heat 7
Mel D – Michelle
Peggy S – Quinby
Bethany D – Natalie
Claudia A – Sara
Brad R – Jim
Mike W – Cj
Tim B – Cristy

Heat 8
Shannon R – DJ
Christine S – Jim
Amy M – Sara
Lewis D – Quinby
Joe C – Auriana
Keith C – Natalie

Heat 9
Cristy L – Quinby
Ashley C – Tim
Meg M – Michelle
Kelly T – Jim
Kurt W – Tim
Brian H – Garrett
Matt C – Natalie

Heat 10
Shannon KS – Jim
Vienna C – Natalie
Lindsay K – Jim
Kyle T – Quinby
DJ S – Garrett
Greg L – Michelle
Erik Z – Aurianna