Warlock CrossFit Re-Opening Plan

Tuesday May 21, 2019

“Where the head goes, the body follows. Perception precedes action. Right action follows the right perspective.” – Ryan Holiday

Primer: 3 Rounds: 10 Front Rack Lunges (5 per side) | 20M Crab Walk | 3 Wall Walks | 5 Arch Hollow to V-Up

Technique: 2 x 3 Pause Front Squats | 3 Jumping Air Squats

Strength: Front Squat (no belt) – HS (12 Minutes)

Conditioning: “Seesaw” For Time: 21-15-9-15-21
HSPU
Hang Power Cleans @185/125

Performance: Hang Power Cleans @ 155/105
Fitness: DB Push Press @ 50/35 | Hang Power Cleans @ 115/75
Fitness Light: DB Push Press @ 35/20 | Hang Power Cleans @ 95/65

*Time Cap 14 Minutes

Bonus:
Hang Snatch (mid-thigh) – 2RM
Snatch Deadlift on Riser – 95%x5, 100%x5, 105%x5
Weighted Plank – 3 x 30 sec
For Time: 60 GHDSU | 50 Cal Row | 40 Cal Bike