Warlock CrossFit Re-Opening Plan

Thursday February 23, 2017


Join us tonight at 8 pm at Warlock for the live announcement of 17.1 with special thanks to our sponsor Fuel4Life. Come kick off the Games season by watching Brent Fikowski and Pat Vellner go head to head! Heats for Friday Night Lights will be up by Friday at Noon.

*If you are:

  1. Signed up but NOT going to be working out during Friday Night Lights
  2. Need alternative accommodations over the weekend
  3. Are a drop in

You must email e@warlockathletics.com by 8 pm on Thursday February 23, 2017.

Open Announcement Match-Ups and Locations
17.1: Brent Fikowski vs Pat Vellner in Montreal, Quebec
17.2: Kari Pearce vs Kristi Eramo in Columbus, Ohio
17.3: Scott Panchik vs Cole Sager vs Mat Fraser in San Antonio, Texas
17.4: Brenda Castro vs Brook Wells in Mexico City, Mexico
17.5: Katrin Davidsdottir vs Sara Signmundsdottir in Madison, Wisconsin

A. Snatches (stick to percentages, don’t be a peckerhead)
3×3@50%
3×2@60%
3×2@65-70%

B. 16 Minute EMOM
Min 1: 10 Bar Facing Burpees
Min 2: 20 Seconds of Double Unders
Min 3: 10 Up and Over Box jumps @ 24/20
Min 4: 40 Sec Cal Row / Bike

Warlock Weightlifting:

A. Power Snatch – 3×2@75%, 3×2@75%+

Technique Primer: Hang Muscle Clean – 3×3

  • High-Hang Clean + Power Jerk – 75% x 2(1+1) x 3, x 2(1+1)@75%+
  • Clean Pull – 93%x3, 98%x3, 103%x3, 85%x3

+ sets can be taken heavier if you’re feeling good.

1. Back Extension – 3×15
2. Jackknife – 3 x max
3. Weighted Planks – 3×10-30sec