Warlock CrossFit Re-Opening Plan

Thursday March 9, 2017

CJ

“If you don’t plan your breaks, nature will plan them for you” – Greg Glassman

Non Open Athletes:

AMRAP 22
22 Wallball @ 20/14
22 Power Snatches @75/55
22 Box Jumps @ 24/20
22 Push Presses @ 75/55
22 Calorie Row

Open Athletes:

Tonight at 8 pm Dave Castro will announce 17.3 live from San Antonio, Texas as Mat Fraser, Scott Pancik and Cole Sager go head to head to head. Friday Night Lights this coming week is sponsored by Eric Gillman’s Company, Major Abstract Corp and hospitality is provided by Safeguard.

If you are:

1. Signed up but not going to be working out during Friday Night Lights.
2. Need alternative accommodations Sunday (12-1 pm)
3. Are a drop in
You must email e@warlockathletics.com by 8 pm on Thursday March 9, 2017.

Open Athletes:

45 Minutes Mobility / ROMWOD
3 Rounds – Easy 400m run then 15 Sit Ups

Warlock Weightlifting:

Power Snatch – HS; 80%x1, 85%x1, 90%x1, 95%x1
Technique Primer: Hang Muscle Clean – 3×3
High-Hang Clean + Power Jerk – HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
Clean Pull – 105%x2, 110%x2, 115%x2, 90%x2

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