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.

CrossFit Games Worldwide Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Click here for WOD Demo