Warlock CrossFit Re-Opening Plan

Saturday March 25, 2017

Donna

“The only thing standing between you and your goals is the story you keep telling yourself as to why you can’t achieve it.”

A. Every 90 Seconds x 8
odd: 3 Back Squats
even: 30 Seconds of Double Under Practice + 15 Sit Ups

B. Teams of 3 – AMRAP 21
12 Cal Bike
9 T2B
12 Power Snatches @ 75/55

Warlock Weightlifting:

Technique Primer: Tall Snatch – 3×3

  • Snatch – 70%x2, 75%x2, 80%x2, 85%x2,

Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)

  • Clean & Jerk – 70%x2, 75%x2, 80%x2, 85%x2, 90%x2
  • Front Squat – 80%x2, 85%x2, 90%x2

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