Warlock CrossFit Re-Opening Plan

Thursday March 2, 2017

Claudia

“There is no value to leaderboarding, in any scenario, in any format, in any fashion. I’ve played it out, I’ve been through literally, I’ve coached thousands of athletes through the open, through regionals, through the games. There is not a single scenario that it pays to do it over the long haul.” Ben Bergeron

Tonight at 8 pm Dave Castro will announce 17.2 live from Rogue Fitness HQ in Columbus, Ohio as Kari Pearce from the Northeast and Kristi Eramo battle it out head to head. Friday Night Lights this coming week is sponsored by Moriarty Physical Therapy with Hospitality provided by Ryan Arket of Berkshire Hathaway.

If you are:

1. Signed up but not going to be working out during Friday Night Lights.
2. Need alternative accommodations Sunday
3. Are a drop in
You must email e@warlockathletics.com by 8 pm on Thursday March 3, 2017.

A. Every 90 seconds x 6:

Power Clean + Hang Squat Clean + Split Jerk. Keep it under 70%. Focus on speed, keep things crisp and as always, don’t be a peckerhead 🙂

B. 12 Minute EMOM
:20 Seconds of Double Unders
:40 Hollow Hold
:20 Seconds of Thrusters @ 95/65
:40 Seconds of Row / Calorie Bike

Warlock Weightlifting:

A. Power Snatch – HS; 80%x1, 85%x1, 90%x1, 95%x1

Technique Primer: Hang Muscle Clean – 3×3
B. High-Hang Clean + Power Jerk – HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
C. Clean Pull – 100%x2, 105%x2, 110%x2, 90%x2

Accessory:
Back Extension – 3×15
Jackknife – 3 x max
Weighted Planks – 3×10-30sec