Warlock CrossFit Re-Opening Plan

Monday October 24, 2017

“Focus on the next rep, the next set, the next meal. Are you doing that to the best of your ability?”

Save The Dates:
October 28 – Barbells For Boobs
December 1 – Lift Off
December 16 – Warlock Holiday Party

A. 1 Snatch EMOM x 10 @70%

B. “Up and Away”
AMRAP 3 – Ascending Ladder
3,6,9,12 etc Power Snatch @ 95/65
Bar Facing Burpees

AMRAP 3 – Ascending Ladder
3,6,9,12 Power Clean and Jerk @ 95/65
20 Double Unders between rounds

AMRAP 3 – Ascending ladder
3,6,9,12 Front Squat @ 95/65
Bar Facing Burpees

3 Minute rest between rounds

*Bonus*
1. Back Squat 5×3 @70%
2. Muscle Ups: 2 Rounds – Set of 5,4,3 rest 2 Minutes

Warlock Weightlifting: Week 1 Day 1
1. Snatch – 70%x1x5 OTM
2. Snatch Pull – 80%x3x3
3. Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 70% x (2+1) x 3
4. Back Squat (5 Second Eccentric on Rep 1) – 60%x3x3