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Warlock CrossFit Re-Opening Plan

Monday, November 19, 2018

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” Henry Ford

*Members doing a push pull challenge. For the remainder of the month you will only have 3 minutes a day to complete as many sled pushes as possible for points. Ladies: Rogue Sled with 2 – 45lb Plates. Gentlemen: Rogue Sled with 3 – 45lb plates

A. EMOM x 12
Min 1: 1 Power Clean + 1 Front Squat + 1 Push Jerk
Min 2: 30 Seconds of Strict HSPU or DB Strict Press
Min 3: 6 Tempoed Ring Rows

B. “Bane”
40 HSPU
20 Ring Muscle Ups
10 Rounds of Macho Man @ 185/135

* Macho Man = 3 Power Clean + 3 Front Squats + 3 Shoulder to Overhead
* 20 Minute time cap

Performance 30 HSPU | 15/10 Ring Muscle Ups | @165/115
Fitness 40 Push Ups | 40 Chest to Bar | 40 Burpees | @ 135/95
Fit Light 30 push Ups| 30 Pull ups | 30 Burpees | @95/65

*Bonus
A. For Time: 60 Strict C2BPU. Every time you break 3 Strict Ring Dips
B. Tabata Weighted Plank
B. Back Squats 3×3@50%