WEIGHTLIFTING

Snatch – 80% x 1 x 5
CJ – 80% x 1 x 5
Hang clean high-pull – 70% x 3 x 3

CONDITIONING

REST DAY

WEIGHTLIFTING

Snatch – 80% x 1 x 5
CJ – 80% x 1 x 5
Hang Snatch high-pull – 70% x 3 x 3

SKILL

Kipping pull ups

If you have no problem with kipping and wish to work on your butterfly pull ups or bar muscle up, please feel free.

CONDITIONING

AMRAP in 12 mins:
6 Pull ups (C2B)
6 Hand-release push ups

Raffle Results:
3rd Place – 1 free month – Jared Jones
2nd Place – 3 free months – Lemond Boutain
1st Place – 6 free months – Justin Boudreaux

Special thanks to everyone who helped to support our fundraiser. The proceeds contributed to the Annual Cookout in May, as well as costs to move into our new facility. Your participation is greatly appreciated.

WEIGHTLIFTING

Snatch – heavy single
CJ – heavy single
Snatch Pull – 90% x 3 x 3
Front Squat – heavy single

STRENGTH

1 Power Snatch + 2 Overhead Squat
Back Squat, 5-5-5+

These are percentage based back squats. Percentages will be on the WB.

CONDITIONING

AMRAP in 10 mins of:
60 Overhead Squats, 115/75
30 Bar-facing burpees
10 Handstand push ups

WEIGHTLIFTING (7 AM)

Choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 2 (add weight from last wk)

WOD (8 AM)

AMRAP in 20 mins of:

Row 250 meters
25 Push ups
25 Sit ups
25 Kettlebell swings, 53/35
25 Box Jumps, 24/20

WEIGHTLIFTING

REST DAY or perform Saturday’s workout

STRENGTH

Clean & Jerk, Heavy Single

CONDITIONING

“DT”

5 rounds for time of:

12 Deadlifts, 155/100
9 Hang Power Clean, 155/100
6 Push Jerk, 155/100

Scaled weight will be 65% of HS

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WEIGHTLIFTING

Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean & jerk – 80% x (2 + 1) x 5
Clean pull – 90%x3, 95%x3, 100%x3
Snatch balance – 5 x 2 (add weight from last wk)

CONDITIONING

REST DAY

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch – 80% x 2 x 5
Snatch pull – 90% x 3, 95% x 3, 100% x 3
Snatch push press + OHS – 5 x 2+1 (add weight from last wk)

SKILL
Turkish Get-up
 

CONDITIONING

5 rounds for time:
10 step overhead walking lunge (left), 53/35
10 step overhead walking lunge (right), 53/35
50 Double Unders

WOW! What an amazing accomplishment this weekend. I am beside myself with the amount of help, support and passion by everyone who gave up some of their free time this past weekend. I will never be able to thank each of you enough. As many of you know, we have moved just down the street, 2123 S. Philippe – same parking lot as the Life Cathedral Church parking lot. This move will enable us to continue to grow as a CrossFit Community and share our love for fitness with our youth. CrossFit Virtus Kids program begins this week and we are very excited to add this to our program. We appreciate your patience during this transition. I just want to take a minute to recognize a couple people that helped out this weekend:

Jeffrey Vicknair
Jeanne Vicknair
Julie Smith
Bernard Waguespack
Matt Hicks
Wale Adebiyi
Kurt Soileau
Jodi Sheets
Penny Sharenbourg
Jacob Sevin
Jessica Sevin
Holly Huff
Randi Wimberly
Carl Tyson
Burt Barrere
Mike Brown
John Winslow
Marcus Stewart
Jared LeBouef
Will Saint
Josh Reich
Dawn Emery
Eric Loewen
Dustin Ellingburg
Steve Corriel
Jason Lindley
Nick Sanchez
Brienne Gaudin
Most Importantly…
My Dad, Ronald
My Mom, Florence
My Sister, Farrah
And my incredible wife, Sara

WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 3 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
This is the final back-off week of the cycle. Reduce weights on the snatch/OHS complex, jerk complex and dip squats by 10%.

STRENGTH
5 rounds for load:
1 Power Clean + 2 Front Squats

CONDITIONING
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Power Clean, 155/95
Burpee