4-19-13
WEIGHTLIFTING REST DAY CONDITIONING AMRAP in 15 mins of: 10 Wall ball shots, 20/14 5 Toes-to-bar 10 Power Clean, 95/65 5 Burpees
4-18-13
WEIGHTLIFTING Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 3 x 4 sets Clean & jerk …
Read More
4-16-13
WEIGHTLIFTING Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 3 x 4 sets Snatch – 60% x 3 x 5 …
Read More
4-15-13
FESTIVUS GAMES What an exciting weekend for CrossFit Virtus! CFV represented this past weekend for the Festivus Games at Crescent City CrossFit in Gretna, LA. The venue focused on the Beginner and Intermediate level CrossFit athletes. This allowed some of …
Read More
4-13-13
WEIGHTLIFTING (7 am) – Your choice of warm-up series x 3 sets – Snatch – after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day – Clean & jerk – same as snatch …
Read More
4-12-13
WEIGHTLIFTING REST DAY STRENGTH 5 rounds for load 5 Push Press + 3 Push Jerk + 1 Split Jerk CONDITIONING Conga Line: Rope Climb & Ring Dips: Set the rings up near the rope. Send the first athlete up the …
Read More
4-11-13
WEIGHTLIFTING Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press Clean segment pull (1″, knee, hip, finish) + clean pull – (1 + 1) x 2 x 3 sets Clean & jerk – …
Read More
4-10-13
WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 3 sets …
Read More
