Warlock CrossFit Re-Opening Plan

Tuesday September 1, 2020


“You make a living with what you get. You make a life with what you give” – Winston Churchill

3 Rounds: 10 Lunges | 15 Good Mornings | 15 Glute Bridges | 10 Strict T2B or KTC

Technique – 
4 Sets – 2 Muscle Cleans + 2 Pausing Hang Power Cleans + 2 Power Cleans 

Start at 40% – Climb to 50 ish percent

Born to Run 
400M Run, 21 Bar Facing Burpees
400M Run, 15 Bar Facing Burpees
400M Run, 9 Bar Facing Burpees
200M Run, 9 Power Cleans @ 155/105
200m Run, 15 Power Cleans @ 155/105
200M Run, 21 Power Cleans @ 155/105

Bulletproof Shoulders: 
400M Row, 63 Piked Toe Touches
400M Row, 45 Piked Toe Touches
400M Row, 27 Piked Toe Touches
200M Run, 9 Deadlifts @ 155/105
200m Run, 15 Deadlifts@ 155/105
200M Run, 21 Deadlifts @ 155/105

Dumbbell Version:
400M Run, 21 Dumbbell Facing Burpees
400M Run, 15 Dumbbell Bar Facing Burpees
400M Run, 9 Dumbbell Bar Facing Burpees
200M Run, 10 Dumbbell Power Cleans @ 50/35
200m Run, 20 DumbbellPower Cleans @ 50/35
200M Run, 30 Dumbbell Power Cleans @ 50/35