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Warlock CrossFit Re-Opening Plan

Monday August 30, 2021

“Change your thoughts and you change your world.” -Anonymous 

PRIMER:
3x 
10 Lunges 
12 Shoulder Taps 
14s Hold Over the Bar 

3 x
Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch

MOBILITY:
In between barbell warm up
Extended Arm Lizard Pose 
Saddle Stretch
 
STRENGTH:
Power Snatch 
5×3 Touch and Go
On The Every 90s 

WOD: AMRAP 18
12 TnG Power Snatches +
10 BFB + 10 Deficit Push Ups 

1 Minute rest after each rounds

Dumbbell version: 
12 Double DB Power Snatches
10 Burpees + 10 Push Ups 

1 Min rest after each round

Bulletproof shoulders:
10 TnG Deadlifts @ 135/95
10 Top Up Burpees + 30 Shoulder Taps 
*1 Min rest after each round

Bodyweight: 
200 Meter Run
10 Burpees + 10 Push Ups