Skill:

Tabata Paralette L-Sits

WOD:

Complete 21-15-9 reps for time of:

Row (calories)

Kettlebell swings, 53/35

Push ups (hand-release)

WORKOUT 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)

12 Push press (M 115 lb / F 75 lb)

9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

CrossFit Games Open Sectional WOD 12.3 video

Complete 5 rounds for time of:

11 Back Squat, 185/125

11 Push ups (hand-release)

11 V-Ups

Congratulations to all of our CrossFit Virtus athletes for participating in and completing the Rock-n-Roll Half Marathon/Relay this past weekend.  Sara and I completed the race with absolutely no “running” program.  We followed the CrossFit Prescription and performed two “long” runs (over 5 miles) two weeks prior to the race.  We both finished with a time of 1:51.  For me, this was a Half-Marathon Personal Record.  Sara’s previous Half-Marathon time was 1:48, which included 3-4 days of running for three months, proving that this shit works.  The rest of the clan includes:  Mark McGinley, Cathy Waggenspack-Landry, Julie Leblanc-Smith, Holly “The Hammer” Huff, Jeanne Vicknair, Matt Hicks and his girlfriend, Alicia Harris.

Virtus Invicta!

WORKOUT 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Equipment

To complete this workout you will need:

• One barbell
• Collars
• Plates to load to the appropriate weights for your gender and age group

15 mins to establish 1RM of Push Jerk or Split Jerk

Then

3 rounds for time of

15 Toes to bar

20 Kettlebell swings

25 Double unders

WOD:

Flexed-arm hang, 7 X ME

With a continuously running clock, hang with chin above the bar seven rounds for max time. Rest as needed between rounds.

Endurance:

1 mile TT

Time to see where we are at week 8 of the 90-Day Nutrition Challenge.