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Warlock CrossFit Re-Opening Plan

Saturday March 31, 2018

“It’s not the challenge that’s the problem, it’s your attitude about it that is.” – Unknown

A. Snatch – 8 Minutes to find a heavy single

2 Minute rest

Clean – 10 Minutes to find a heavy single

B. AMRAP 9
3 Power Snatch
5 Muscle Ups or Ring Dips
200M Run

RX – 135/95
Performance – 115/75
Fitness – 95/65
Fitness Light – 75/55
Pushups or Box Dips as needed

Warlock Weightlifting:
A. Back Squat – 80% x 3 x 8
B. Snatch – 70% x 3 x 2, 75% x 2 x 3
C. Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3
D. Snatch High-Pull – 70% (of snatch) x 3 x 3