Warlock CrossFit Re-Opening Plan

Wednesday September 27, 2017

“Let go of what you can’t change. Make room for the things you can.”

A. Clean + Jerk Dip – 2x (3+1) @ 75%, 3x(2+1) @80%
B. Floating Halting Clean Deadlift: 3@100%, 2×3@105%

C. AMRAP 4
600M Run
21 Deadlifts @ 185/125
9 Strict HSPU

AMRAP 4
400M Run
15 Deadlifts @ 225/155
15 Deficit HSPU (4″ / 3′)

AMRAP 4
200M Run
9 Deadlifts @ 275/185
21 Kipping HSPU

*4 Minutes rest in between rounds

Bonus
Power Jerk 2×3@75%, 3×2@80%
3 Rounds: 10 weighted back extensions, 10 Weighted GHDSU, Max Effort V-Ups

Warlock Weightlifting:
1. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
3. Snatch Pull – 90%x2x3
4. Front Squat – 75%x2, 80% x 1, 85% x 1
5. Plank – 3 x 20sec