WEIGHTLIFTING
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 75% x 4 x 6
STRENGTH
Back Squat, 5-5-5-5-5
CONDITIONING
AMRAP IN 12 MINS OF
10 Kettlebell swings, 53/35
20 Jumping squats, 45/35
40 Double unders
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 2 x 4 sets
Snatch – 65% x 3 x 5
Snatch push press + OHS – 5 x 3+1
You’re doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.
SKILL
2 Snatch pulls + 1 Power Snatch
Conditioning
“Diane”
21-15-9 reps for time of:
Deadlift, 225/145
Handstand push-ups
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3
SKILL
Behind the neck split jerk – build to a heavy double
CONDITIONING
10 rounds for time of
10 Chin ups
10 Box jumps, 24/20
WEEKLY ENDURANCE WORK
DAY 1: 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on
DAY 2: 0:30 on / 0:30 off (10 rounds)
DAY 3: 1 mile TT (timed trial)
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
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 – 60% x 3 + 1 x 5
Snatch balance – 5 x 3
CONDITIONING
REST DAY
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
Snatch push press + OHS – 5 x 3 + 1
STRENGTH/SKILL
2 Clean pulls + 1 Power Clean
CONDITIONING
Complete 10 rounds for time of:
3 Burpees
5 Pull ups (C2B)
7 Kettlebell swings, 70/53
Rest 30 secs
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 our newer athletes to experience our competitive community and have some fun. Our biggest achievement was our female competitors. Anna Ellingburg stood on the competitors podium with a 3rd place finish, while Katrina Bell and Brienne Gaudin placed 4th and 6th, respectively. That is 3 Virtus females in the top 6. Great job, ladies!
EXTRA WORK
With the beautiful weather and post-open programming, I would like to offer some additional “aerobic power” work to those wishing to take advantage. I wanted to get this out to you guys last week, but kinda fell behind a little. Anyways, this is something that Kurt and I have been discussing for the past couple weeks and now is the right time. I will post, weekly, 3 endurance workouts for those looking for more endurance work. These 3 workouts can be done any day of the week, on your own, at the box, at a track, LSU Lakes…at your discretion. They consist of a Short Interval, Medium Interval and Long Interval endurance workout. Fit them in your schedule as you feel appropriate.
Day 1: 7 mins on; 3 mins off (3 rounds)
Day 2: 1 min on; 1 min off (8 rounds)
Day 3: Run 3 miles @ an 80% effort
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3
Week 1 of 11
Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
SKILL
1 Power Snatch + 1 OHS + 1 Snatch – Focus on Position
CONDITIONING
EMOM for 20 min:
Odd- 3 Overhead Squats, 95/65
Even- 30 Double Unders
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
– Pause back squat (3 sec pause in bottom) – 65% x 3 x 2
WOD (8 am)
Skill:
1 min hollow rock
1 min rest
:45 sec hollow rock
:45 sec rest
:30 sec hollow rock
-then-
4 Rounds For Time:
50 Lunges
25 Kettlebell Swings (53/35)
12 Burpees
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 rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark he is to descend the rope and as he steps away from the rope the second athlete begins the rope climb while the first goes to the rings for dips. Both have another 60 second to complete as many ascents and dips as they are able. Move at this rate until the entire team has moved through 5 rounds of the pair.
