Warlock CrossFit Re-Opening Plan

Monday July 24, 2017

“Work on your weaknesses until they’re your strengths.”

A. Back Squat 5×5 @70%

B. 3 RFT
21 Power Snatch @ 75/55
7 Thrusters @ 75/55

Bonus
A. Every 3:00 for 18:00
Run 400m, Max Effort C2B (min 0-3,6-9, 12-15)
50 Double Unders (min 3-6,9-12, 15-18)

Warlock Weightlifting:
A. Back Squat – 75%x6x5
B. Clean + Power Jerk + Clean + Jerk (hold last jerk 5 sec in split)– 70% x 1+1+1+1 x 5
C. Clean Pull – 95%x4x3
D. Weighted Sit-up – 3×15