Weightlifting

Power clean + hang clean + power jerk – 70% (of clean) x 4 sets

Jerk dip squats – 90% (of jerk) X 3 X 4

Muscle snatch – 60%X 3 X 4

Strength/Skill

15 mins to establish a 1 RM for Clean & Jerk

or…

15 mins of Clean & Jerk practice

Conditioning

5 rounds for time of:

10 Clean & Jerk, 155/105 or (65% of above 1 RM)

1 Rope ascent, no legs

Weightlifting

Power snatch + hang power snatch + 2 snatch balance – 70% (of power snatch) x 4 sets

Push Press + Push Jerk + Spkit Jerk – 80% (of push press) x 5 sets

Strength/Skill

15 mins muscle up practice

or

1 muscle up every 20 secs for 10 mins

Conditioning

4 rounds for reps/calories

30 sec ME Row

Rest  30 secs

30 secs ME WallBalls, 20/14

Rest 30 secs

30 secs ME Box Jumps, 20 in

Rest 30 secs

30 secs ME Push Press, 75/55

Rest 30 secs

Weightlifting

Snatch – (70% X 1, 75% X 1, 80% X 1) X 3

Clean & Jerk – (70% X 1, 75% X 1, 80% X 1) X 3

Strength

Back Squat, 6-6-6-6 @ 75%

(3 sec pause in the bottom)

Conditioning

AMRAP in 7 mins of:

50 Double-unders

15 Toes-to-bar

Fellow CrossFitters,

For some time now I have been wanting to put in more work for the competitive group of members that want to add more volume to their lifting in preparation for the CrossFit Open and/or local competitions. This is a small group of athletes that look forward to competition and the extra work that I post will not be applicable to the larger general population of CrossFit Virtus members. I will outline how this process will work, so please bare with me for a few minutes. The work that I will post will obviously take longer than the allotted hour, so the work will have to be done PRIOR to the class. That means if you are going to be doing the work, the available times will be before the 5 am, 12 pm and 4 pm classes. This will prevent the following classes from being disrupted. I will introduce this system with a more finite schedule and as this progresses, flexibility in the schedule may be more appropriate for some folks. This will definitely be a learn as I go process.

The extra work will be the “weightlifting” you see posted before the “strength” and “conditioning” posts. The “strength” and “conditioning” posts will be for the general population of members. Keep in mind that I also like to post “Skill” movements, so “strength” and “skill” will rotate, but there will always be a “conditioning” post. That does not mean that the general population will not do Snatch and C & J. It means that the competitive group will be doing a lot more of it. We are approximately 16 weeks away from the Open for those looking forward to the competition. We also have a couple athletes competing in the Gayle Hatch 62nd Annual Christmas Weightlifting Meet. I will be using a 5 week weightlifting cycle to get these guys ready. First week is a “transistion” week, and the following four weeks will prepare them for a PR by mid-December. For the rest of us…we will benefit by getting stronger and faster.

With all of that said, here is my first stab at it. The weightlifting is to be performed prior to the class. The class/session will consist of the Strength and Conditioning work. The midline work you see at the bottom is to be performed on your own.

Lastly, you need to know your numbers. I do an okay job at keeping up with your max effort loads, but these percentage based workouts are designed to keep you from either going too heavy or too light and are relative to many other training objectives, such as PR’ing over the course of 4-6 weeks.

Weightlifting.

Power snatch, 2-2-2-2-2 (60%)
Power clean & power jerk, 2-2-2-2-2 (60%)

Strength.

Deadlift, 5-5-5-5-5 (60-70%)

Conditioning.

3 rounds for time of:

25 Burpees
20 Kettlebell swings, 53/35
15 C2B Pullups
10 Thrusters, 135/95

Midline. (on your own)

a) Good morning (straight knee, straight feet) – 3 x 10 light
b) GHD sit-ups – 3 x 15

8 AM WOD

Complete for time:

Run 400 meters
50 Double-unders
40 Air squats
30 Clean & Jerk, 115/85
20 Burpees
10 Pull ups (C2B)

——————————

9 AM Weightlifting

5 rounds, For Load (Perfect Form)

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (Rest 90 secs)

1 Power Clean + 1 Hang Squat Clean + 1 Jerk (Rest 90 secs)

-then-

5 rounds

a) Clean Pulls X 3
b) Toes-to-bar (Strict) X 5

“Amanda”

9-7-5 reps of:

Muscle Ups

Snatch, 135/95

Note: The sub for 1 muscle up is 4 pull ups and 4 dips.

“I just competed in the CF Games less than a year ago and now I’m dying.”
– Amanda Miller, March 9, 2010

Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.

In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.

Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.

The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.

Amanda
9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)

After a moving video tribute to Miller, the women ripped into the memorial workout, with Kristan Clever setting the best time of the night with 5:04. Camille Leblanc-Bazinet was second in 7:02, and Christy Phillips was third, two seconds behind. For the men, Chris Spealler was first (3:29), Neal Maddox was second (3:46), and Rich Froning Jr. was third (3:47).

Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.