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Warlock CrossFit Re-Opening Plan

Monday September 30, 2019

The 2020 CrossFit Open kicks off with Friday Night Lights on October 11 at 5 pm!

Click Here to Sign Up

“Adversity will change us, but how it changes is us the choice.”

Primer:
5 Rounds: 100M Run
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Sots Presses

Technique – 3 x
3 Snatch Drops
2 Snatch Balances
*No Higher than 35% of 1 RM

Strength: Snatch Balances
5x On the 1:30
2 Snatch Balances (climb to around 70%)

WOD: Snake Bike
21-15-9
Squat Snatch @ 95/65
Chest to Bar Pull Ups

RX and Performance: You have until the 12 Minute mark to build to a heavy snatch
Fitness: 21-15-9 Power Snatch @ 75/55 | Burpees | Pull Ups
Fit Light: 15-12-9 Power Snatch @65/45 | Burpees | Jumping Pull Ups

Bonus:
5 Rds Not for time:
75 Unbroken Double Unders
45-50% Unbroken Ring Muscle Ups

EMOM x 12 (4 rounds)
min 1: 18 GHDSU
Min 2: 150m Run
Min 3: 5 Single Arm DB Overhead Squats (each side)