Warlock CrossFit Re-Opening Plan

Saturday March 11, 2017

Quinby

“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction”

A. Teams of 3:
200 Double Unders
100 Cal Bike / Row
75 Power Cleans @ 135/95

200 Double Unders
100 Cal Bike / Row
75 Push Jerks @ 135/95

200 Double Unders
100 Cal Bike / Row
75 Front Squats @ 135/95

150 Burpees

* One Person works at a time

Warlock Weightlifting:
Technique Primer: Tall Snatch – 3×3
Snatch – HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)
Clean & Jerk – HS
Front Squat – HS

Accessory:
-Weighted Back Extension – 3×10
-Ab Work of Choice – 6 sets