Tuesday January 30, 2018

“There is no substitute for hard work.”

Click Here to Register for the Open – Affiliate “Warlock CrossFit”.  Our first announcement will be coming on Thursday February 1, 2018.

A. 4 Rounds on the every 4 minutes
10 Deadlifts – Max Effort Set of T2B

*Two Scores – A. Total Weight B. Total T2B

B. 3 Rounds For Time

Warlock RX
75 DU’s
25 Russian KB Swings @ 70/44
25 Cal Row

Warlock Performance
75 DU’s
25 Russian KB Swings @ 53/35
25 Cal Row / Bike

Warlock Fitness
150 Single Unders
25 Russian KB Swings @ 53/35
25 Cal Row / Bike

Warlock Fitness Light
150 Single Unders
25 Russian KB Swings @ 44/26
25 Cal Row / Bike

Bonus
A. 4 Rounds: 1 Minute Cal Row, 30 Second Rest, 1 Min: HSPU : 30 Second Rest.
B. 2 Rounds: 50 Second L-Sit, 50 Sit Ups

Warlock Weightlifting:
A. Snatch High-Pull + Hang Snatch (knee) + Overhead Squat -1+1+1RM, 90%x1+1+1, 95%x1+1+1
B. Halting Snatch Deadlift on Riser (upper thigh) – 5RM, 90%x5x2
C. SLDL – 3×8
A1. 2-Arm DB Overhead Carry – 50m x 3
A2. Weighted Plank – 3 x 30 sec