Warlock CrossFit Re-Opening Plan

Monday November 27, 2017

“Most of the time it takes to construct a sky scrapper is spent building the foundation.”

*Deload week*
A. Snatch
3@65%
3@70%
3@75%
3@80%

B. 3 RFT
25 Power Snatches @ 75/55
25 T2B

Bonus
A. Snatch Pulls 2@80%, 2@85%
B. 3 Rounds – 20 Second L Sit, 30 Sit Ups

Warlock Weightlifting:
Crossover Activation
Muscle Snatch 3×3
A. Snatch – 75% x 1 x 5 OTM
B. Snatch Pull – 85%x3x3
C. Back Squat – 75%x3x3
D. 100 Abmat Sit Ups