Skill Transfer Exercises
Burgener Warm-Up
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Hang Snatch
WOD
Run 800 m
75 Med Ball Clean & Throw
Run 800 m
2-9-12
Strength
Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75%
rest 2-3 min. between each set.
-then-
3 rounds for total reps:
45 sec ME Shoulder Press 95/65#
-rest 45 sec.
45 sec ME Pullups
-rest 45 sec.
45 sec ME Push Press 95/65#
-rest 45 sec.
45 sec ME Box Jumps 30/24″
-rest 45 sec.
2-8-12
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Kettlebell Swings, 53/35
24 Double-unders
2-7-12
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
2-6-12
Skill
15 mins, Power Snatch
WOD
100 Overhead Squats, 95/65
Every minute on the minute perform 5 burpees. For the remainder of the minute, the athlete will perform overhead squats until the 100 reps are completed.
—
What a fun-filled CrossFit weekend! Saturday’s event with CF 225 was a complete success. Approximately 40 athletes between CF Virtus and CF 225 came together and put on a hell of a performance. I would like to extend my sincerest thanks to Catherine and her wonderful team at CF 225.
Sunday’s “Paleo Party” at Janet’s was quite the milestone for Virtus. Thanks Janet for your incredible hospitality and to everyone that brought a side-dish. The objective was to get Jeremy there so that we could air our first official media production…”Jeremy’s Story”.
Thanks everyone for taking time out of your busy weekends to be part of the CF Virtus team-building events. We are looking forward to many more.
Sincerely, Cecil and Sara
2-3-12
Strength
Back Squat
8-8-6-6-4 (65%, 70%, 80%, 85%,…)
WOD
As Many Rounds As Possible in 15 mins of:
20 Hand-release push-ups
30 Abmat sit-ups
40 Kettlebell swings, 53/35 pounds
Our “friends” at CrossFit 225 thought that it would be great sportsmanship to have a pizza delivered to the box from Papa John’s this evening. We definitely appreciate the thoughtfulness, however, little do they know the pain that awaits them on Saturday morning. Virtus Invicta!
2-2-12
Five rounds for time of:
15 Deadlifts, 185/135
15 Toes to bar
rest
15 mins of Double-under practice
1-31-12
Skill:
15 mins Muscle-up practice
WOD:
4 rounds for reps
40 secs Max Effort, Wall Balls
Rest 20 secs
40 secs Max Effort, Ring Dips
Rest 20 secs
40 secs Max Effort, Power Cleans (155/105)
Rest 20 secs
