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
4-5-13
3-4-13
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
3-2-13
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.
3-1-13
Weightlifting
REST DAY
Strength/Skill
10 mins to establish Heavy Single: Deadlift
Drop to 65% and perform 2 reps every min for 10 mins
Conditioning
For total reps
5 mins, Handstand push up
2 mins, Pull up
1 min, Air Squat
2-28-13
Weightlifting
Tall Snatch – 4 x 3
Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 75% – 10 x 1
REST DAY
“Goat” work:
15 mins Kipping HSPU practice
15 mins Butterfly practice
15 mins Pistol practice
“Goat” WOD
AMRAP in 10 mins
10 Kipping HSPU
10 Butterfly pull-ups
10 Pistols (alternating legs)
2-27-13
Weightlifting
Clean & Jerk – heavy single; 80% – 3 x 1
Snatch – heavy single; 80% – 3 x 1
Pause Back Squat – 75% – 3 x 3
Strength/Skill
Press Cluster, 5 rounds for load of:
Push Press X 1, Push Jerk X 1, Split Jerk X 1
Conditioning
10 Push Press, 135/85
50 Double unders
8 Push Press, 135/85
40 Double unders
6 Push Press, 135/85
30 Double unders
4 Push Press, 135/85
20 Double unders
2 Push Press, 135/85
10 Double unders
2-26-13
Weightlifting
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 75% – 10 x 1
Strength/Skill
Snatch Practice (Barbell only – as a group)
Conditioning
4 rounds
Max Effort 400 meter run
Each interval must be within 5 secs or 5 burpee penalty
2-25-13
Weightlifting
Snatch – heavy single; 80% (of HS) – 3 x 1
Clean & Jerk – heavy single; 80% (of HS) – 3 x 1
Front Squat – heavy single; 85% (of HS) – 2 x 2
Strength/Skill
Front Squat, 5-5-3-3-3
Conditioning
15-12-9 reps for time of:
Squat Clean, 135/75
Chin ups, (chest-to-bar)
2-23-13
Weightlifting (7 am)
Snatch, Heavy Single, 75% of HS – 5 x 1
Clean & Jerk, Heavy Single, 75% of HS – 5 x 1
Front Squat, Heavy Single, 85% – 2 x 2
WOD (8 am)
Complete 3 rounds for time of:
Run 400m
10 Deadlift, 155/95
20 Kettlebell swings, 53/35
30 Ab-mat sit ups
