Warlock CrossFit Re-Opening Plan

Thursday May 30, 2019


“Sometimes you need to slow down to go fast” – Jeff Olson

Primer: 3 Rounds:
Leg Swings | Air Squats | Russian Baby Markers | Barbell Warm Up

Technique: 3 Rounds: 2 Clean Pulls + 2 Hang Cleans + 5 Sots Presses

Strength: Hang Squat Clean 6×2

WOD: 5 Rounds – Black and Blue
10 Power Cleans @ 135/95
10 Bar Facing Burpees

Performance: RX
Fitness @ 115/75
Fit Light@ 95/65

Bonus:
Pause Front Squat (no belt / 5 sec) – HS
Clean Pull – 85%x5, 90%x4, 95%x3
Broad Jump – 3×3
Weighted Plank – 3 x 30 sec