Be humble. Be hungry. Be smart.
*Click Here to register for the CrossFit Games Open. Affilaite – Warlock CrossFit. Team – Warlock Athletics 2018
*February 22 – 18.1 Viewing Party @ 8pm Sponsored by Moriarty Physical Therapy. We will watch live as CrossFit announces the first Open workout of 2018.
*February 23 – 18.1 Friday Night Lights – Premier sponsor Camp Hillcroft
A. 5 Hang Power Cleans – Every :90 x 7
B. AMRAP 15
9 Power Cleans
15 Pushups
21 Box Jumps
Warlock RX -155/105, 24/20
Warlock Performance – 135/95, 24/20
Warlock Fitness – 115/75, 20
Warlock Fitness Light – 95/65, step ups
Bonus
A. 3 Rounds – 20 Cal Bike, 40 Cal Row, 60 Sit ups
Warlock Weightlifting:
A.Pause Jerk – 2RM, 90%x2x2 (% of RM)
B1. Front Squat – 3RM
B2. Back Squat – Max rep BS w/ 3RM FS weight
Work to 3RM FS; use same weight for max rep BS after each FS set. You will repeat this process 3x.
C. Weighted Lunge – 3×10
D. Box Jump – 4×3 (ascending)
E. DB Press – 3 x 10
F Weighted GHDSU – 3 x 10