Warlock CrossFit Re-Opening Plan

Saturday March 4, 2017

Stephanie

“Be strong. You never know who you are inspiring.”

A. EMOM x 6
2 Power Snatches

B. EMOM x 6
2 Power Cleans

C. EMOM x 16
Min 1: 15 Wallball @ 20/14
Min 2: 15 KB Swings @53/35
Min 3: 50 Double Unders
Min 4: 15 Push Press @ 95/65

Warlock Weightlifting:
Technique Primer: Tall Snatch – 3×3
A. Snatch – HS

Technique Primer: Tall Jerk + Push Jerk Bnk in Split – 3 x (3+3)
B. Clean & Jerk – HS
C. Front Squat – HS

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