Warlock CrossFit Re-Opening Plan

Wednesday June 26, 2019

“The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.”

Primer: 3 Rounds
60s Row | 20s Wall Walk | 60s single leg squats | 3 Jumping Squats
60s Row | 20s Shoulder touches | 60s Single leg squats | 3 jumping squats
60s row | 20s HSPU | 60s Single Leg Squats | 3 Jumping Squats

Strength: Back Squat – Heavy Single

WOD: Row / HSPU Conditioning
7 Rounds: On The Every 2 Minutes
In a 90 second Window
15/12 Cal Row + Max Strict HSPU

Score is total Strict HSPU

Performance: 15/12 Cal Row + Strict Elevated HSPU
Fitness: 15/12 Cal Row + Max Push Ups
Fitness Light: 12/10 Cal Row + Max Push Ups

Bonus:
15 Min Recovery Bike every – Every 3 Min 50 ft Sandbag Carry
Power Snatch 2 @70%, 5×1@75%
Power Clean + Push Jerk 1@70%, 5×1@75%
Pause Bench Press 6×3