Warlock CrossFit Re-Opening Plan

Monday August 28, 2017

“Right now, in this minute, in these sixty seconds, what is it you should be doing to maximize your capabilities and results? Should you be warming up? Are you moving through your warm-up with the most attention, the most care and effort that you can bring to it? Right now, should you be training and are you giving your training your all? Should you be recovering, eating or sleeping? Are you giving each minute the respect it deserves?” – Ben Bergeron

A. 5×5 Back Squats
1 Minute row or bike in between sets

B. AMRAP 10
20 T2B
10 Push Press @ 135/95

*Bonus*
A. 3 Rounds-Min 1: 3 Squat Snatches | Min 2: 2 Squat Snatches | Min 3: 1 Squat Snatch | Min 4: Rest
B. 4 Rounds – 25 Push Ups / 500M Row

Warlock Weightlifting:
1. Clean & Jerk (hold last jerk 5 sec overhead) – RM 2(1+1)
2. Clean Pull – 110%x3x3
3. Back Squat – (80%x3, 80%x6, 80%x9) x 2
4. 3 Rounds 15 GHDSU then 500M Row

*Our Warlock Golf outing at Apple Greens is this Friday at 9:30 am. Cost is $48 per golfer. If you are attending please make sure all payment is in to Erik by 8pm on Tuesday August 29, 2017.