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Jul 28th, 2016

Category: WOD
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Friday 7/29/2016

CrossFit Virtue
Strength:
Spend 15 minutes finding a heavy 3 thruster

WOD:
5 Rounds for time
5 Clusters (135/95)
10 Chest 2 Bar Pull Ups

Virtue Barbell

Rest Day

Jul 27th, 2016

Category: WOD
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Thursday 7/28/2016

CrossFit Virtue
“Annie Hates Cardio”
4 Round for time:
400m run
50 Double Unders
20 Sit ups

Virtue Barbell

Warm-up- back xtn 3×10, box jumps 3×6, weight planks accumulating 4 min
Strength 1- Snatch XTN+Power Snatch (BK)find heavy then 3 sets at 90%
Strength 2- Back Squats 5×3 same drop set from Monday
Accessory- 30 ring rows, 30 single arm SP, 50 Russian twists

Jul 26th, 2016

Category: WOD
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Wednesday 7/27/2016

CrossFit Virtue

AMRAP 10
15 HSPU
10 Deadlifts (185/115) (225/155) for RX+
5 Muscle Ups
-rest 3 min-
3 Rounds
10 Hang Power Cleans (135/95)
15 Hand Release Push Ups

*Muscle up can be ring or bar
*Scale muscle ups to burpee pull up or burpee jumping pull up

Virtue Barbell
Warm-up- back xtn 3×10, box jumps 3×6, weight planks accumulating 4 min
Skill- Power Clean+push press+Jerk heavy complex then 4 sets at 90%
Strength 1- Clean DL 2 RM then 4×2 90%
Strength 2- Snatch RDL 5×3 110%
Accessory- 30 KB rows, 30 tri xtn, 50 bar rollouts

Jul 25th, 2016

Category: WOD
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Tuesday 7/26/2016

CrossFit Virtue

Test 1RM back squats!!!

example of a warm up leading up to 1RM:
1×5 @ 65
1×4 @ 75
1×3 @ 85
1×1 @ 90
1×1 @ 95
1×1 @ 105

EMOM 10
10 Wall Balls (20/14)
10 Toes 2 Bar

*Please try to come in early to stretch your legs for the squats!


Virtue Barbell

warm-up- back xtn 3×10, box jumps 3×6, weighted planks accumulating 4 min
primer- no contact muscle snatch
skill- no contact snatch 5×2 then snatch up to 80% 3 reps
strength- snatch balance+OHS find heavy then 3 sets @ 90%
accessory- 30 lat raises, 30 dips, 50 bb sidebends

Jul 24th, 2016

Category: WOD
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Monday 7/25/2016

CrossFit Virtue

Complete as many reps as possible

3 min max effort Power Snatch (135/95)
3 min max effort Burpees
-Rest 1 min-
2 min max effort Power Snatch (155/105)
2 min max effort Double Unders
-Rest 1 min-
1 min max effort Power Snatch (185/125)
1 min max effort Cal on Row or Bike


Virtue Barbell

warm up-back xtn 3×10, box jumps 3×6, weighted planks accumulating 4 min
primer- tall jerk 7×2
skill- jerk 2RM-4×2 @ 90%
strength-back squat 3RM-3×3 90%
accessory-30 pull ups, 50 push ups, 50 leg raises