Weightlifting
Hang Snatch (below knee) – 75% x 2 x 5
Hang Clean (below knee) – 75% x 2 x 5
Heaving Snatch Balance – 4 x 3
Strength/Skill
Overhead Squat, 3-3-3-3-3
Conditioning
3 rounds for time (all out efforts):
Run 400 meters
5 Burpees
10 Wall balls, 20/14
15 Kettlebell swings, 53/35
Rest 90 secs between rounds
Weightlifting
Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Front squat – 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
Strength/Skill
15 mins to establish a Squat Clean Max
or…
15 mins of Squat Clean Practice
Conditioning
3 rounds
AMRAP in 4 mins of:
5 Deadlifts, 225/145
7 Pull ups
9 Air Squats
Rest 2 mins
Weightlifting
Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
Power clean + power jerk – 75% x 5 sets
Strength/Skill
15 mins of Handstand Push up practice
Conditioning
5 Rounds for time of:
10 Handstand push ups
50 Double-unders
I am very proud of our CrossFit Virtus Athlete, Hayley Smith, and former CFV strong girl, Greta Savion for competing in the Ragin Games this past Saturday. Greta finished 9th and Hayley finished 10th in their division. It was also great to cheer on a fellow CrossFit athlete, Randi Wimberly from CF 225. This was Randi’s first time competing as an RX athlete. Great job, ladies.
Weightlifting
Snatch – 5 x 3 (~70-80%)
Snatch pull – 4 x 4
Pause back squat – 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
Strength/Skill
10 rounds
Hang Power Snatch + Overhead Squat
Work up to a heavy load…No missed attempts
Conditioning
5 rounds for time of:
20 Burpees
10 Barbell bent-over row, 95/65
Saturday November 17, 2012
Weightlifting
Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Clean & jerk – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Front squat – heavy single; 80% of that x 2 x 2
Weighted back extensions – 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
Strength/Skill
15 minutes of thrusters/kipping pull-ups practice
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Weightlifting
Rest Day
Strength/Skill
15 mins of Power Clean Practice
Conditioning
5 Wall balls, 20/14
10 Power Cleans, 185/125
10 Wall balls, 20/14
8 Power Cleans, 185/125
15 Wall balls, 20/14
6 Power Cleans, 185/125
20 Wall balls, 20/14
4 Power Cleans, 185/125
25 Wall balls, 20/14
2 Power Cleans, 185/125
Weightlifting
Snatch – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets
Clean & Jerk – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets
Pause Back Squat – work up to a heavy triple; 3 sec pause in bottom; NO BOUNCING
Good Morning (straight knee) – 3 x 8; approx 20-25% of Back Squat weight
Conditioning
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, hit a foam roller and some stretching in order to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from a previous post. This is also a great time to gain a leaderboard spot!
Goat Day – What is your weakness? This is your opportunity to hit those weak gymnastic areas (muscle-ups, handstands, pistols) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.
Weightlifting
Snatch balance – heavy single; 90% of that x 1; 85% x 1; 80% x 1
Power clean & jerk – 75% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
Planks – front/side; 2 x near max hold
Strength/Skill
8 Rounds For Load:
2 push press, rest 60 seconds
Heavy; no failed attempts
Conditioning
Complete for Time:
Row 1k
Rest 2 mins
Run 800
Rest 2 mins
Row 1k
Weightlifting
Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Front squat – heavy single; 80% of that x 2 x 2
Weighted back extensions – 30 total with plate
Strength/Skill
Front Squat, 5-5-5-5-5 (For Load)
Conditioning
Complete for time:
25 burpees
2 snatch, 135/95
20 burpees
4 snatch
15 burpees
6 snatch
10 burpees
8 snatch
5 burpees
10 snatch
