11-23-12
Weightlifting Hang Snatch (below knee) – 75% x 2 x 5 Hang Clean (below knee) – 75% x 2 x 5 Heaving Snatch Balance – 4 x 3 Strength/Skill Overhead Squat, 3-3-3-3-3 Conditioning 3 rounds for time (all out efforts): …
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11-21-12
Weightlifting Clean & Jerk – 5 x 3 (~70-80%) Clean pull – 4 x 4 Front squat – 4 x 2 Feel out weights for each exercise that are challenging but not max efforts. Strength/Skill 15 mins to establish a …
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11-20-12
Weightlifting Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2 Power clean + power jerk – 75% x 5 sets Strength/Skill 15 mins of Handstand Push up …
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11-19-12
I am very proud of our CrossFit Virtus Athlete, Hayley Smith, and former CFV strong girl, Greta Savion for competing in the Ragin Games this past Saturday. Greta finished 9th and Hayley finished 10th in their division. It was also …
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11-17-12
Saturday November 17, 2012 Weightlifting Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets Clean & jerk – heavy single; 75% of that x 1 x 5; 1 min rest on drop …
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11-16-12
Weightlifting Rest Day Strength/Skill 15 mins of Power Clean Practice Conditioning 5 Wall balls, 20/14 10 Power Cleans, 185/125 10 Wall balls, 20/14 8 Power Cleans, 185/125 15 Wall balls, 20/14 6 Power Cleans, 185/125 20 Wall balls, 20/14 4 …
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11-15-12
Weightlifting Snatch – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets Clean & Jerk – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets Pause Back Squat – work …
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