Weightlifting
Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Feel out weights for each exercise that are challenging but not max efforts.
Strength/Skill
15 mins, Handstand push-up practice
Conditioning
Run 800 meters
15-12-9 reps of:
Kettlebell swings, 53/35
Knees-to-elbow
Handstand push-ups
Run 800 meters
Weightlifting
Power snatch + snatch – 65% (of snatch) x 2, 70% x 2, 75% x 2
Power clean + power jerk – 75% x 5 sets
Strength/Skill
Touch-n-go deadlift, 3 reps on the minute for 10 mins (55-65%)
Conditioning
90 seconds max reps, thruster 95/65#
rest 30 seconds
90 seconds max reps, hand-release push ups
rest 30 seconds
90 seconds max calories, rower
Last week ended a 12-week weightlifting cycle. I intend to start a new cycle next Monday. This week will be a transition week.
Weightlifting:
Snatch – 5×3 (70-80%)
Snatch pull – 4×4
Pause Front Squat 4×3
Feel out weights for each exercise that are challenging but not max efforts.
Strength/Skill:
Front Squats 7-7-5-5-5
Strict Pull-ups: AMRAP unbroken x 3
Conditioning:
4 rounds for time:
30 unbroken double-unders
20 unbroken wall balls
10 chest-to-bar pull-ups
Weightlifting (7 am)
Max effort:
Snatch
Clean and Jerk
Back Squat
WOD (8 am)
Complete 3 Rounds For Time:
Run 800 meters
50 Sit-ups
50 Supermans
Partition sit-ups and Supermans as needed
13.1 thoughts…Those not registered for the open, see below for WOD.
Okay, so I have looked at 13.1 over and over and the same thought runs through my head. How much time do I want to have going into the 165/100 pound Snatch. The WOD is a Snatch workout. The burpees are busy work/active recovery/rest between the lifting. Therefore, pace yourself during the burpees. If you try to come out the gate sprinting, you will hit a wall early, and be gassed the rest of the WOD.
I see two separate groups from our gym performing at different paces for this one – those that can snatch 205/95 (+) and those below that range (185/75).
The stronger snatchers will want to muscle snatch that first round and rest less – probably be done with 70 reps in 3:30 to 4 mins. This group is also probably strong enough to perform a couple touch-n-gos with the 135/75 round of burpees. Assuming that the burpees aren’t an issue and they stay at a steady pace (1 burpee/6 secs), one could easily complete the 135/75# snatches in 12 mins. This leaves 5 mins on the clock for 20 burpees and 165# snatches. The burpees will likely take another 90 secs, leaving time on the clock to perform one snatch at 165 every 10-15 secs. This is relative to conditioning level and technique under stress.
The folks with the lighter snatch will have no need to get in much of a hurry to get to 165/100. You guys are well conditioned and will easily move through the burpees. You will need a little more hip extension into the bar and may want to rest the bar every 10 or so reps with the 75/45 loads. You guys are less likely to do touch-n-go with the 135/75 and will need to drop from overhead, but stay next to the bar and control it. Perform atleast 5 reps before thinking of stepping back from the bar. The 165/100 will be your time to shine. For some, you may be looking at a PR and you should set yourself up to enjoy that weight.
For those not registered for the CrossFit Open, I do not want you guys worrying about an increasing load on the Snatch Ladder or having a plate change or having a 6″ burpee target. Only 21 people have registered, so that leaves 80% of the members not performing 13.1. Your WOD will be a modified version of 13.1…ENJOY!!!!!
Workout 13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
WOD – those not registered for the Open Sectionals
17 minute AMRAP of:
30 Bar-facing burpees
30 Snatch, 60% of 1RM
Weightlifting
Mid-Hang Snatch – 70% – 6 x 1
Power Clean & Power Jerk – 75% – 6 x 1
REST DAY
Weightlifting
Snatch – heavy single; 85% of HS – 2 x 1
Clean & Jerk – heavy single; 85% of HS – 2 x 1
Back Squat – 80% – 3 x 1
Conditioning
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
Complete 3 rounds for max reps/calories per round.
Wallball Shots: 20/14, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 (Reps)
Box Jump: 20″ box (Reps)
Push Press: 75/55 (Reps)
Row: (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Weightlifting
Mid-Hang Snatch – 70% – 8 x 1
Power Clean & Power Jerk – 75% – 8 x 1
Strength/Skill
10 mins to establish a Hang Clean 1 Rep Max
Conditioning
3 rounds for time of:
Run 400 m
12 Power Clean, 55% of above 1RM
CrossFit Virtus is proud to announce the newest additions to an already outstanding training staff. Jodi Sheets and Hayley Smith both completed their CrossFit Level 1 certification course last weekend in Houston, TX, at CrossFit EADO, and received the results of the exam portion this weekend and passed. Once their 40 hour internship is completed, they will assume a more permanent training role at the box. Please extend a warm congratulations to these ladies.
Weightlifting
Snatch – heavy singe; 85% of HS – 3 x 1
Clean & Jerk – heavy single; 85% of HS – 3 x 1
Front Squat – HS; 90% of HS – 2 x 1
Strength/Skill
5 mins to perform as many UNBROKEN double unders as possible
Hang Snatch + Snatch Balance; 7 x 1; increase weight as appropriate
Conditioning
AMRAP in 10 mins
10 Overhead squat, 75/45
10 Burpees
Weightlifting (7am)
Snatch – Heavy Single, 80% – 3 x 1
C & J – Heavy Single, 80% – 3 x 1
Front Squat – Heavy Single, 85% – 2 X 2
WOD (8am)
In teams of two, complete the following:
AMRAP in 14 mins of:
Sprint/Wall Balls, 20/14
Burpees
On the minute, athlete 1 will Sprint and perform as many WB as possible for the remainder of the minute. Athlete 2 will perform Burpees while Athlete 1 is doing WB. On the minute, Athlete 2 begins Sprint and performs WB for the remainder of the minute. Athlete 1 will begin doing burpees while Athlete 2 does WB. The rest period is while your partner is sprinting. The score is the total number of WB and Burpees performed as a team.
