Warlock CrossFit Re-Opening Plan

Tuesday March 7, 2017

Val

Head down, eyes ahead to 17.3.

Open Athletes: This week we will train Tuesday, Wednesday and take Thursday as our rest / recovery day. Then Friday hit 17.3

A. 4 Sets of the Following
5 FS @ 45%
5 FS @ 60%
5 FS @ 75%
then 2 Minutes rest

B. 5RFT (20 Minute time cap)
9 DL @ 225/155
18 HSPU
54 Double Unders

60 Seconds rest after each round

Bonus
4 Rounds 20 Second L Sit / 20 GHDSU then 2 Minutes rest

Warlock Weightlifting:
A. Hang Muscle Snatch – 3×3
B. High-Hang Snatch – HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS)
C. Power Clean + Power Jerk – HS; 80% x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1)
D. Snatch Pull – 105%x2, 110%x2, 115%x2, 90%x2

Accessory
Back Extension – 3×15
Standing Plate Twist – 3×15/side
Weighted Plank – 3 x 10-30sec