12 February 2015


Bench Press 3,3,3,3,3 Repetitions

Rest as needed then,

“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 Bench Press, use approximately 60 % of your final 1 Repetition Max from the Wendler Strength Series. Use this weight for all 5 sets. Try to increase the weight by 5lb. from Tuesday, February 3, 2015. 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.



Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week two of the Clinic and focuses on the Deadlift and Clean series.

Clinic WOD:

Complete Three Rounds of Maximum Repetition Strict-Pull-up

Rest as needed then,

As Many Rounds As Possible in 10:00 of:

21 Hang Power Cleans
15 Squats
9 Parallel Bar Push-ups

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

Strength Development:

Tire Flips, 5 to 7 repetitions


Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Parallel Bar Pass Through or Tuck (Every Second Counts!)
Russian Kettlebell Swing
Weighted Jump Rope
Strict Pull-up, Band Pulls or Modified Rope Climb
Bosu Ball Push-up (Both Hands on Bosu Ball)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)


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