Warlock CrossFit Re-Opening Plan

Tuesday October 25, 2016

Amy

“Listen, think, talk. All from the mindset of “what can I learn from this person? How can I help?” Because when you judge people, you lose the opportunity.”

A. Sots Press – 5, 4, 3 (ascending weights)

B. Power Snatch – 3@70%,2@80%, 2@85%,3×1@90%

C. Snatch Pull – 3@90%, 3@95%, 3@100%, 3@105%, 3@95%

16.4 – 13 Minute AMRAP 
55 Deadlifts @ 225/155
55 Wallball @ 20/14
55 Cal Row
55 HSPU
 
Scaled* 
55 Cal Row
55 Wallball @ 20/10
55 Deadlifts @135/95
55 Hand Release Push Ups
 
Bonus
15 Muscle Ups for time
Push Press -5@70%, 80%, 85%, 85%x5 (take up heavier weights if you feel good)
Back Extension – 3×15
Weighted Plank – 4 x 30sec
Standing Plate Twist – 3×15/side