Warlock CrossFit Re-Opening Plan

Monday March 6, 2017

Chris Rios 2

“No one ever saw my early mornings or my late nights. I guess that’s why they never saw me coming from behind either. Truth is, what you do in secret will always be rewarded in the open.” – Graham Homlberg “The Dark Horse” 2010 CrossFit Games Champion

A. 17.2 – AMRAP 12
RX
2 Rounds – 50 Ft Walking Lunges @ 50/35, 16 T2B, 8 DB Power Cleans @ 50/35
Then
2 Rounds – 50 Ft Walking Lunges @ 50/35, 16 Bar Muscle Ups, 8 DB Power Cleans @ 50/35

Scaled
2 Rounds – 50 Ft Walking Lunges @ 35/20, 16 Hanging Knee Raises, 8 DB Cleans @ 35/20
then
2 Rounds – 50 Ft Walking Lunges @ 35/20, 16 Pull Ups, 8 DB Cleans @ 35/20

Warlock Weightlifting:

Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
Snatch – HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
Clean & Jerk – HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS)
Front Squat – 2RM; 80%x2, 85%x2 (% of 2RM)
-Weighted Back Extension – 3×10
-Hanging Leg Raise – 4 x max
-Reverse Crunch – 3 x max