Warlock CrossFit Re-Opening Plan

Monday February 20, 2017

Click Here to Sign Up For the Open!

Affiliate: Warlock CrossFit
Team: Warlock Athletics

Open Athletes: This is how I would recommend approaching this week:
Monday: Training
Tuesday: Training
Wednesday: Mobility / Rest Day
Thursday: Light Training
Friday: Open Workout 17.1

Thursday night we will watch the announcement of 17.1 live at Warlock starting at 8 pm Sponsored by our friends at Fuel4Life meal. If you want to come food will be provided by Fuel4Life. Bring a chair, protein shake, beverage and hang out while we watch the broadcast live. Friday by noon I will post your heat and time you will be completing 17.1 for Friday Night Lights. We will do an athlete briefing to discuss standards and strategy at 5 pm sharp. The first heat will go off promptly at 5:20.

A. 12 Minute EMOM
odd: 3 TnG Power Snatches
Even: 5 Muscle Ups

B. 14 Minute AMRAP
70 Double Unders
50 Wallball @ 20/14
30 Power Snatches (must be in sets of 3 or larger) @ 115/75
10 Muscle Ups

*Bonus*
5×20 Calories Assault Bike, 90 Seconds Rest

Warlock Weightlifting:

Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Snatch – HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
Clean & Jerk – 70% x (1+1), 75% x (1+1), (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2
Back Squat – 6×3@80%

Accessory:
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max
Reverse Crunch – 3 x max