Weightlifting
Clean & Jerk – 5 x 2(~75-85%)
Clean pull – 4 x 3
Front squat – 4 x 2
Aim to beat the weights you used last week for these exercises.
Strength/Skill
15 mins to establish a 3 RM of Clean & Jerk (touch & go)
Conditioning
2 min ME KB Swings 53/35
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 Toes-to-bar
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45/35
10 Pullups
-rest 1 minute
2 min ME KB Swings 53/35
Weightlifting
Power clean + power jerk – 75% x 3 sets, 80% x 2 sets
Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
Strength/Skill
15 mins to practice Pull-ups/Kipping/Butterfly/Muscle-ups
Conditioning
3 Rounds for time of:
Run 400 meters
5 Muscle ups
10 Overhead squats, 95/65
Weightlifting
Snatch – 5 x 2 (~75-85%)
Snatch pull – 4 x 3
Pause back squat – 5 x 2
Aim to add weight to each exercise from what you used last week.
Strength/Skill
Every minute on the minute for 7 minutes (8 sets):
2 Back squats at 75% of your last recorded 1 rep max
Conditioning
Complete for time
5 Hang Power Clean, 185/115
25 Box Jumps, 24/20
4 Hang Power Clean, 185/115
20 Box Jumps, 24/20
3 Hang Power Clean, 185/115
15 Box Jumps, 24/20
2 Hang Power Clean, 185/115
10 Box Jumps, 24/20
1 Hang Power Clean, 185/115
5 Box Jumps, 24/20
Weightlifting
Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85%x1x3
Clean & Jerk – 60%x3, 70%x2, 80%x2, 85%x1x3
Front Squat – Heavy Single; 90%x1x2
Strength/Skill
Conditioning
Complete for time:
Row 1000 meters
50 Sit ups
100 Double-unders
50 Pull ups
100 Air squats
Run 800 meters
The sub for Double-unders is 6:1 for Single-unders (600 singles).
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
