Warlock CrossFit Re-Opening Plan

Saturday June 24, 2017

“Train optimally – More is not better – one must recover from workout to workout.” – Lou

A. 5 Rounds
Min 1 – Row / Bike
Min 2 – Double Unders
Min 3 – Cleans @ 135/95
Min 4 – Rest

Score is total number of reps per round.

Warlock Weightlifting:
Crossover Activation
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch – HS; 90%x1 (% of HS)
2. Clean + Jerk – HS; 90% x (1+1) (% of HS)
3. Front Squat – 75%x2, 80%x2, 85%x2, 90%x2