Screw the results, focus on the effort. The effort is what gives you all the good stuff. So let’s just focus on what’s going to drive you towards that, build in the habit and that’s going to lead you to where you want to be.”
To register for the CrossFit Open visit Games.CrossFit.com
Affiliate: Warlock CrossFit
Team: Warlock Athletics
A.7 x 6 Deadlifts + 5 Hang Power Cleans + 4 Push Jerk, Every :90 @155/105
B.15 Min AMRAP
60 Wall Ball @ 20/14
50 T2B
40 Power Snatch @ 75/55
30 Bar Facing Burpees
Bonus
A. 5 RFT – 350m Row, 10 HSPU, 20 GHDSU
Warlock Weightlifting:
Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
A. Snatch – Heavy Single then 2x(80%x1, 85%x1, 90%x1) (% of HS)
B. Clean & Jerk – 2x(70% x (1+1), 75% x (1+1), 80% x (1+1))
C. Back Squat – 6×3@75%
Accessory
A. Weighted Back Extension – 3×10
B. Hanging Leg Raise – 4 x max
C. Reverse Crunch – 3 x max