Warlock CrossFit Re-Opening Plan

Monday March 13, 2017

Peggy

“If you have a negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.”

A. EMOM x 5 – 3 Back squats @80%

B. Tabata – Deadlift @225/155
C. Tabata – Wallball @24/20
D. Tabata – Cal Row
E. Tabata – HSPU / Push Ups

Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Snatch – HS; 85%x1, 90%x1, 95%x1 (% of HS)
Clean & Jerk – HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of HS)
Front Squat – 2RM

Accessory:
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max
Reverse Crunch – 3 x max