WEDNESDAY 150422

“The Blitz”

A) As Many Rounds As Possible (AMRAP) in 4:00 of,
5 Hang Squat Cleans
10 Lateral Bar Over Burpees

Rest up to 4:00 then,

B) As Many Rounds As Possible (AMRAP) in 4:00 of,
4 Deadlifts
4 Hang Cleans
4 Front Squats
4 Shoulder to Overhead

Rest up to 4:00 then,

C) On a 4:00 Running Clock,
Run 400 Meters
Ground to Overhead, As Many Repetitions As Possible

Note: On “The Blitz” rest up to 4:00 between A, B and C. The prescribed Barbell weight is up to 115lb. for men and 75lb. for women, on all 3 evolutions. Compare todays effort to February 21, 2015.

RuckMarch1

Evolution 1 during Musha Shugya

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Evolution 1 during Musha Shugya involved navigating from a start point in Rio Del Mar to the Cement Ship in Seacliff while carrying a 35lb. ruck-sack. Part of the conditions included silence and only walking in soft-sand. Simple instructions turned into a profoundly challenging and insightful experience.

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Wednesday Special Programs

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

On a 20:00 Running Clock,

“Buy In” with an 800 Meter Run (Or Bike 4:00 or 250 Weighted Jump Ropes)

Immediately followed by,

As Many Rounds As Possible (AMRAP) of:

5 Pull-up (Use a Band if needed!)
10 Push-up
15 Squats

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