Warlock CrossFit Re-Opening Plan

Monday January 27, 2020

“Slow down to go fast”

Primer:
2x 30s Dead Hang | 30s Walk Outs
2x 2 Wall Walks | 10 Pendlay Row Empty BB | 5 Muscle Clean and Strict Press
2x 3-5 Kipping HSPU | 3-10 Kipping Pull Ups | 5 Power Clean and Push Press

Strength: Clean and Jerk – Build to a heavy single

WOD: Encore – AMRAP 4
10 Strict HSPU |
15 Strict Pull Ups |
Max Power Clean and Jerks in Remaining Time @ 155/105

Rest 4:00

AMRAP 4:
10 Power Clean and Jerks @ 155/105
15 Strict Pull Ups
Max Strict HSPU In Remaining Time



Performance: Elevated Strict HSPU | 8 Strict Pull Ups | C&J @ 135/95
Fitness: DB Strict Press @50/35 | 30s Hold Above the Bar | C&J @ 115/75
Fit Light: DB Strict Press @ 35/20 | 15 Ring Rows | C&J @ 95/65