“Be all in or get all out. There is no halfway.”
Open Athletes: You are responsible to submit your score on Games.CrossFit.com by 8pm. I would recommend doing it sooner in case there are any issues with the website.
A. EMOM x 10
Power Clean + Hang Squat Clean
B. Under 4 Minutes
25 T2B
50 Double Unders
21 Thrusters @ 95/65
Under 8 minutes
25 T2B
50 DU’s
18 Thrusters @ 115/75
Under 12 Minutes
25 T2B
50 DU’s
15 Thrusters @ 135/95
Under 16 Minutes
25 T2B
50 DU’s
12 Thrusters @ 155/105
*Scaling Options
Option 1 – 45/35, 65/45, 85/55, 95/65
Option 2 – 75/55, 95/65, 115/75, 135/85
*Bonus*
14 Minute EMOM
odd: 15/12 Cal Row
even: 30 second max effort HSPU
Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
Snatch – HS; 2x(85%x1, 90%x1, 95%x1 @ % of HS)
Clean & Jerk – HS; 2x(85% x (1+1), 90% x (1+1), 95% x (1+1) @% of HS)
Front Squat – 2@80%, 2@85%, 3×2@ 90%
Accessory
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max
Reverse Crunch – 3 x max