Warlock CrossFit Re-Opening Plan

MONDAY JANUARY 30, 2017

Lewis

We are in the new space today! Warlock 2.0! Thank you to everyone who donated their time to build, clean, move, carry, curse haha to be in our new space. We couldn’t have done it without you guys. It really was a community effort and we’re grateful to have friends like you all to make sure everything is perfect in the new space. I was going to post a picture of the space but figured I would let you see for yourselves when you come in and workout tomorrow!

“It’s going to be uncomfortable. Don’t make it worse by giving it a voice. Suffer in silence. Never whine, never complain, never make excuses.”

Warlock CrossFit

A. 7 x 3 Position Snatch – 1 Rd every 2 Minutes
High Hang, Hang, Floor

B. AMRAP 5 x 3
5 Power Snatches @ 75/55
6 Burpees over Bar
30 Double Unders

2 Minute Rest after each round

Warlock Weightlifting: 

Primer – Sots Press 5,4,3
A. Snatch (1@80, 1@85, 1@90) x 2
B. Clean and Jerk (1@70, 1@75, 1@80) x 2
C. Back Squat – 6×3 @ 75%

Accessory Work:
Weighted back extensions 3×10
Hanging Leg Raise – 4 x Max
Reverse Crunch – 3 x max