WEDNESDAY 150318

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Lateral Bar Over Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Lateral Bar Over Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Lateral Bar Over Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? Pay special attention to the “variable rest” in the workout, which will be determined by class size. How much effect does rest have on your performance? Keep in mind that in the “real world” rest is never guaranteed and always variable. This workout was performed in our gym on August 24, 2014, September 25, 2014, and November 20, 2014, and the consensus on each occasion was the session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August and September and November were in the high 170 range.

LightCrew

CrossFit LIGHT Warriors!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs

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