WOD | CrossFit Virtus

1-24-13

January 24, 2013 | by cpiazza | Leave a comment

Weightlifting Power Snatch – 65% – 2 x 3; 70% – 2 x 3 Power Clean & Jerk – 65% – 2 x 3; 70% – 2 x 3 Snatch High Pull – 75% – 3 x 3 Conditioning REST …
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1-23-13

January 23, 2013 | by cpiazza | Leave a comment

Weightlifting Back Squat – 80% – 5 x 5 Hang Clean (knee) – 70% – 2 x 3, 75% – 3 x 3 Clean Pull – 90% (of clean) – 2 x 3, 95% – 2 x 3 SLDL – …
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1-22-13

January 22, 2013 | by cpiazza | Leave a comment

Weightlifting Jerk – 70% – 2 x 3, 75% – 3 x 3 Push Press – 80% – 3 x 4, 85% x 3 Snatch High-Pull – 75% (of snatch) – 4 x 5 Conditioning Complete for time: Run 800 …
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1-21-13

January 21, 2013 | by cpiazza | Leave a comment

Weightlifting Back Squat – 70% – 3 x 10 Hang Snatch (knee) – 70% – 2 x 2, 75% – 3 x 3 Snatch Pull – 90% (of snatch) 2 x 3, 95% – 2 x 3 Heaving Snatch Balance …
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1-19-13

January 19, 2013 | by cpiazza | Leave a comment

Weightlifting (7:00 a.m. class) Back Squat – 80% x 3 x 8 Snatch – 70% x 3 x 2, 75% x 2 x 3 Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3 WOD (8:00 …
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1-18-13

January 18, 2013 | by cpiazza | Leave a comment

Weightlifting REST DAY Strength/Skill Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus) Conditioning For time: 300 m Row 200 Double Unders 100 …
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Category Archives: WOD

1-24-13

1-23-13

1-22-13

1-21-13

1-19-13

1-18-13

1-17-13

1-16-13

1-15-13

1-14-13