Warlock CrossFit Re-Opening Plan

Wednesday August 28, 2019

“You either find a way, or you find an excuse.”

Primer:
AMRAP 5: 50 Single Unders | 5 Pull ups | 10 Push Ups | 15 Sit Ups

Barbell Warm Up

Technique Work: Split Jerk Footwork practice w PVC

Strength: 5 x Power Clean + Hang Power Clean + Push Jerk + Split Jerk

WOD: “Titan” AMRAP 3 x 3
50 Double Unders
10 Clean and Jerk

3 Min rest btw rounds

RX: Barbell @ 135/95 | 185/135 | 225/155
Performance: 50 Double Unders | Barbell @ 135/95 | 165/115 | 185/125
Fitness: 75 Single Unders | Barbell @ 95/65 | 115/75 | 135/95
Fit Light: 50 Single Unders | Barbell @ 65/45 | 75/55 | 95/65

Bonus:

A. 4x800M Run x 3:30 Min rest btw
B. 3 Rounds: 4 x 3 Muscle Ups Transitions + 3 Ring Dips | 1K Row
C. 50 GHDSU | 50 Sit Ups