Warlock CrossFit Re-Opening Plan

Monday June 26, 2017

Warlock Summer Smash 2017! Regular Registration ends this week June 30. After that we move into late registration. Click Here to Register

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”

A. Front Rack Lunge Step Ups on a 24/20 Inch box
6×15 (3 Sets Per Side)

B. AMRAP 4
400M Run
20 T2B
Max Cleans @135/95

AMRAP 4
400M Run
15 T2B
Max Cleans @ 155/105

AMRAP 4
400M Run
10 T2B
Max Cleans @ 185/125

4 Minutes rest in between rounds

Bonus
A. 7 Strict C2B EMOMx14 (week 3: if you missed last week go back)
B. 3×8 Single Arm High Pull @40% of bodyweight

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
1. Snatch – 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM – If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Snatch Pull – 110%x2, 115%x2x2, 90%x2
3. Front Squat – HS; 90%x1 (% of HS)