Warlock CrossFit Re-Opening Plan

Wednesday March 8, 2017

Eric

“Tell me about a 900 pound squat and I’ll be suspicious of your fitness” – Greg Glassman

A. Clean and Jerk
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%

B. For Time:
10 Thrusters @ 115/75
20 Power Cleans @ 115/75
30 C2B
40 Wallball @ 20/14
50 Sit Ups
40 Wallball @ 20/14
30 Pull Ups
20 Power Cleans @ 115/75
10 Thrusters @ 115/75

*20 Minute Time Cap

Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Clean & Jerk – HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (% of HS)
Snatch – HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
Back Squat – 80%x2, 85%x2x2, 80%x2

Accessory
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4 x max
-Crunch – 3 x max