Today is the final day for early bird registration for our individual summer competition Warlock Summer Smash 2017. Click Here to register.
When: July 15 from 2pm – 10 Pm
Where: Warlock CrossFit’s New location at 60 Firemen’s Way Poughkeepsie, NY 12603. 8500 Square feet
Divisions: Men’s and Women’s RX | Masters 35-49 | Masters 50+ | Scaled and RX for each division
Workouts: 3 Workouts plus final for Men’s and Women’s Open RX Division.
Sponsors: Progenex & KillCliff
“Difficult times can define you, diminish you, or develop you. You decide.” – Jim Kwik
A. Push Press 5×3
B. 3 Rounds For Time
15 Deadlifts @155/105
15 Burpees
10 Cleans @155/105
10 C2B
5 Thrusters @155/105
5 Muscle Ups
Bonus*
1. Push Jerk 5×2
2. 300 Double Unders For Time – 10 V-Ups every break
Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. 3-Position Clean – RM; 95%, 90% (% of RM)
2. Clean Pull on Riser – 110%x5, 115%x5, 120%x5 (focus on positioning. If it looks like shit drop the weight)
3. Front Squat – 73%x3x3
4. Pendlay Row 5×3