Warlock CrossFit Re-Opening Plan

Wednesday October 24, 2018

“If you aren’t consistent you can’t say it didn’t work.” –

A. Technique – Muscle Clean 3×5 (focus on positions)

B. Power Clean – 10 Minutes to build to a heavy single.

C. For Time:
21 Power Cleans @ 185/125
42 Pull Ups

650M Run

15 Power Cleans
30 Pull Ups

650M Run

9 Power Cleans
18 Pull Ups

* 20 Minute time cap

Bonus:
1. Back Squat – 70%x5x5
2. 1 Snatch High-Pull + 3 Hang Snatch (mid-thigh) –2@65%, 3@70%
3. Hang Snatch High-Pull (below knee) – 3×5@ 80%
4. Hanging Leg Raise – 3 x max