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Warlock CrossFit Re-Opening Plan

Tuesday April 24, 2018

“It always seems impossible until it’s done.”

A. Push Press 5@70%, 5@75%, 5@80%, 5RM

B. 6 Rounds For Time
8 Lateral Burpees
8 Hang Power Snatches @ 115/75
8 Push Presses @ 115/75
1 Minute Rest after each round

Performance @ 95/65
Fitness @ 75/55
Fitness Light @ 45/35

*More advanced athletes looking for athletes to go unbroken on the barbell movements. It’s going to slow down and that’s okay. Score is total time.

Bonus
1. Snatch Deadlift on Riser (Snatch percentage) – 85%x5, 90%x5, 95%x5
2. Weighted Back Extensions – 3×10

Warlock Weightlifting:
1. Jerk – 5×3@70%
2. Push Press – 2×5@75%, 2×4@80%
3. Snatch High-Pull – 2×5@70%, 2×5@75%
4. 4 Rounds – 400 m row / 10 1-arm KB clean + press/arm