fbpx


Warlock CrossFit Re-Opening Plan

Monday, April 23, 2018

Suffering will break you or bring out your best. The choice is yours.

A. Back Squat – 70%x10, 75%x8, 80%x6, 85%x4, 75%x10

B. 2K Row

Bonus
1. Jerk Behind the Neck (3 sec hold in split) – 70%x3, 75%x3, 80%x3, 3RM
2. 4 Rounds For Time – 50 Double Unders / 25 GHDSU / 5 Muscle Ups

Warlock Weightlifting:
Back Squat – 3×10@65%
Block Snatch (knee) – 5×3@70%
Snatch Pull on 2″ Riser -4×3@90% (of snatch)
1 Snatch Balance + 2 Overhead Squat -4x @65% (of OHS)