Warlock CrossFit Re-Opening Plan

Monday February 26, 2018

“Be all in or get all out. There is no halfway.”

Open Athletes: You are responsible for submitting your score on Games.CrossFit.com by 8 pm. I would recommend doing it sooner in case there are any issues with the website.

A. 18.1 Re-test – AMRAP 20
8 T2B
10 DB Hang Clean and Jerks @ 50/25
14/12 Cal Row

or

AMRAP 20
15 KB Swings
15 Push Ups
15 Box jumps

Warlock RX & Performance @ 70/44, BJ @ 24/20 (jump)
Warlock Fitness @53/35, BJ @ 24/20 (jump)
Warlock Fitness Light @ 44/26, BJ @ 20 (step ups permitted)

*Bonus
A. EMOM x 10 odd: 5 Muscle Ups, even: 5,4,3,2,1 Squat Snatches
B. Pause OHS + OHS 5×3

Warlock Weightlifting:
A. Jerk – 70%x1x2, 75%x1x3
B. Back Squat – 75%x4x3
C. Bulgarian Split Squats (DB at side. reps/leg) – 3×10
A1. Push-ups – 3 x 15
A2. Plank (no weight) – 3 x 60 sec 30 seconds rest in between