Warlock CrossFit Re-Opening Plan

Wednesday, May 23, 2018

A long-term goal of scaling is creating the ability to perform workouts “as prescribed”

A. Power Clean and Jerk 7×1 (climbing)

B. 4 Rounds For Time:
50 Ft DB Lunge @ 50/35
16 Burpees Over DB
50 Ft DB Lunge@50/35
16 Pull Ups

Performance = RX
Fitness: DB Lunges @ 35/20 | Pull Ups
Fitness Light: DB Lunges @ 35/20 | Ring Rows

Bonus
A. Pause Front Squat – 75%x3x3
B. Snatch Balance – 70%x3, 75%x2, 80%x2, 85%x2, 90%x1, 90%x1, 90%x1
C. 3 Rounds – 500M Row, 25 Ring Dips

Warlock Weightlifting:
Primer: 3 Rounds – 50 Ft OH Carry, 5 KB Thrusters, 5 Russian Swings
A. Push Press – test max
B. High-Hang Snatch – 50% x 2 x 5
C. Power Clean & Jerk – 60% x 1 x 5
D. 3 Rounds: 3 Squat Jumps, 15 Hollow Rocks, 15 Sit Ups