Warlock CrossFit Re-Opening Plan

Wednesday November 1, 2017

“Rephrase ‘rest day’ to ‘improvement day’.”

A. EMOM x 10
Clean + Hang Clean + Split Jerk @ 70%

B. 5 Rounds
24 Cal Bike
7 Front Squats @165/115

*Bonus
1. Pendlay Row 6×3 Across
2. Pause Front Squat + Front Squat 5 x (1+1)

Warlock Weightlifting:
1. Clean – (5 singles each weight OTM) 70%, 75%, 80%
2. Clean Pull – 85%x3x3
3. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 80% x (3+1) x 3
4. Pause Back Squat – 60%x3x3