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Warlock CrossFit Re-Opening Plan

Friday November 16, 2018

“In order to grow you need to focus on things you’re not good at and make them better.”

A. Big Clean Complex
0:00 1 Set @ 50%
4:00 1 Set @ 55%
8:00 1 Set @ 60%

*Based off of 1RM Squat Clean

A. Big Clean Complex is 9 reps
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean +
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean +
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

B. Smooth Criminal – AMRAP 15
60 Double Unders
30 Wallball @ 20/14
15 Deadlifts @245/165

Performance = RX
Fitness = DL @ 185/125 | WB @ 20/14
Fitness Light = DL @ 135/95 | WB @ 14/10

Bonus:
1A. 1 Set Max Effort Strict HSPU
1B. 4 Sets of 40% of max Set of Strict HSPU + 6 Tempo Ring Rows (rest as needed)