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May 5th, 2016

Category: WOD
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Friday 5/6/16

CROSSFIT VIRTUE
For Time
400m Row
30 KB Swings (53/35)
20 L-Arm OH Walking Lunges (53/35)
20 R-Arm OH Walking Lunges
30 KB Swings
400m Row

VIRTUE BARBELL
Rest Day

May 4th, 2016

Category: WOD
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Thursday 5/5/16

CROSSFIT VIRTUE
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

VIRTUE BARBELL
A. sn xtn + sn blocks (50/1+1*3)2 60/1+1*2 70/1+1*2 75/1+1*2 80/1+1 (85/1+1)4 (70/2+2)2
B. power clean+power jerk (50/3+3)2 60/3+3 70/3+3 75/2+2 (80/1+1)3
C. *segment snatch xtn 70/3 80/3 90/3 (100/2)4 (90/5)2
D. jerk recoveries 80/2 90/2 100/2 110/2 (115/1)5
E. KB row 5×10 superset
F. chinese planks 5×1:00
G. weighted plank 5×1:00

May 3rd, 2016

Category: WOD
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Wednesday 5/4/16

2013 Regionals Workout
A. 21-15-9
Deadlifts (315/205)
Box Jumps (30/24)

B. 50 Hollow Rocks

VIRTUE BARBELL
A. front squat H2 6×4 80%
B. 1/4 front squat 100/2 110/2 (120/2)5
C. push press H2 5×2 85%
D. single arm kb OH walking lunge 5×10 superset
E. handstand hold 5×1:00
F. bar rollouts 5×15 superset
G. back xtn 5×15

May 2nd, 2016

Category: WOD
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Tuesday 5/3/16

CROSSFIT VIRTUE
A. Strict Press
4×3

B. AMRAP 15
50 Double Unders
40 Push Press (95/65)
30 Toes 2 Bar

VIRTUE BARBELL
A. sn xtn + pwr sn blocks (50/1+1*3)2 60/1+1*2 70/1+1*2 75/1+1*2 80/1+1 (85/1+1)4 (70/2+2)2
B. clean (50/3)2 60/3 70/3 80/2 (85/1)3
C. *segment clean xtn 70/3 80/3 90/3 (100/2)4 (90/5)2
D. behind neck pull up 5×10 superset
E. dips 5×10
F. hip bridges 5×10 superset
G. weighted plank 5×1:00

May 1st, 2016

Category: WOD
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Monday 5/2/16

CROSSFIT VIRTUE
A. 2 Rounds
15 Back Squats off rack (225/155)
1000m Run

B. 4 Rounds
Weighted Planks
:30 ON/ :30 OFF

VIRTUE BARBELL
A. back squat HS 5×2 85%
B. muscle snatch HS 5×2 85%
C. shoulder press 5×3
D. kb upright row 3×8 superset
E. single arm kb press 3×8
F. bar rollouts 5×15 superset
G. back xtn 5×15