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Warlock CrossFit Re-Opening Plan

Tuesday December 26, 2017

Deload Week

“You either become weaker or stronger in the places that broke and that is a choice predicated on how you reach” – Tom Bilyeu

A. 5x 3 Position Snatch (High Hang, Knee, Floor)

B. 3 Rounds – on the every 90 Seconds
0:00-1:30 – 30 Wallball @ 20/14
1:30-3:00 – 30 Sumo Deadlift High Pulls @ 75/55
3:00-4:30 – 30 Boxjumps @ 24/20
4:30-6:00 – 30 Push Presses @ 75/55
6:00-7:30 – 30 Cal Row

*Bonus –
A. On The 2 Minutes x 7 – 15/12 Cal Bike + 3 Bar Muscle Ups

Warlock Weightlifting:
1. Snatch – HS; 75%x2x3 OTM (% of HS)
2. Clean & Jerk – HS; 75% x (2+1) x 3 OTM (% of HS)
3. Back Squat – HS; 75%x3x3 (% of HS)
4. EMOM x 12: Min 1: 5 Bench press, Min 2: 9 Cal bike, Min 3: 12 GHDSU