Complete for Time in Teams of 2 (only one person works at a time):

Run 400 (x2)

50 Push Press (115/75)

100 Deadlifts (115/75)

150 Box Jumps (24/20)

Run 400 (x2)

“Chelsea”
Every minute on the minute for 30 mins:
5 Pull ups
10 Push ups
14 Squats

CrossFit Virtus February Newsletter

WE WILL OPEN TODAY FOR AFTERNOON CLASSES:
Noon, 4 p.m., 5 p.m. and 6 p.m. ARE ON

Front Squat
15 mins to find a 3 RM

Complete for time
21-15-9 reps of:
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
Kettlebell Swings, 53/35

As Many Reps As Possible in 7 mins:

Burpees

Do these next to a wall if possible. Set a target 6″ above your reach on the wall and touch the target for each rep.

For time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 TTB

Skill
One rep every minute for 10 mins:
1 Snatch-you choose the weight

Complete As Many Reps As Possible in 14 minutes of:

3 Snatches
6 Hand-release Push ups
12 Wall balls

Complete 3 rounds for time:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20″
9 Back Squats, 225/145 – From the ground.

Skill
5×5 Close Grip OHS – all fingers inside the knurling.

Skill
5 sets of: 4-Position Snatch
Position 1: High Hang (pockets) – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.
Position 2: Mid Thigh – chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Low Hang (below knees) – looking for vertical shins and chest as high as possible.
Position 4: Full Snatch (from the floor) – looking to hit all the position throughout the lift.
This is not suppose to be a heavy set. Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

Complete for time:
30 Overhead Squats, 135/85
EMOM complete 30 Double unders