Virtuosity

Jun 10th, 2015

Category: CrossFit

Virtuosity

Leary

Leary

Internal Throwdown This Saturday – There will be no General Classes and no intro class.  If you are not signed up, come by and support your fellow athletes.  First heat will kick off at 930am and should be wrapped up by 1:30.  BBQ, beers, dunk tank and shenanigans to follow.

Here is a great instructional video from the California Bear on the ski erg.  Feel free to sub it in for Runs and Rows or utilize it in your own WODs…

Strength
Squat Snatch
2-2-2-2-2

Level 1/L2 Classes
2 Power Snatches
1 Overhead Squat

WOD
15 Minute Even # Ascending AMRAP
Toes to Bar
Box Jumps
Hang Squat Snatches (115,75)
(2,2,2,4,4,4,6,6,6,8,8,8,)

Level 2- (95,55)
Level 1- (75,35), Overhead Squats
ADV- (135,95)

Ca$hout
Group calf and quad stretch

DISCUSSION 10 Comments

  1. Kyra Williams 06/19/2015 at 9:14 pm

    HS walk practice x 4 ME distance-
    20′, 26′, 24′, 48′
    MUPs x 2; 5×3 Russian dips
    WOD: 14+14 RX

  2. Ryan Gould 06/11/2015 at 3:39 pm

    Snatch: 105 x 2
    WOD: 8+20 @ 85#….did full squat snatches for some reason instead of hang SS’s.

  3. Joel 06/11/2015 at 1:56 am

    OLY class then jumped in with the 7:30 for the WOD
    WOD: 10+27 at 75

  4. jason barrow 06/11/2015 at 12:53 am

    Snatch: 155×2
    WOD: 10+6 L2

  5. Cash Lady 06/10/2015 at 2:59 pm

    Snatch: 95×2; 100×1
    WOD: 12+38 65#

  6. biscoe 06/10/2015 at 1:50 pm

    snatch pulls 5×2: 185, 205, 225, 245, 265
    wod: 10 adv w/ hang power snatches… felt real lathargic

  7. Brian M. Maser 06/10/2015 at 1:24 pm

    Snatch: 170×2 (180×1)
    WOD: 12 Rx

  8. Crowley 06/10/2015 at 12:47 pm

    snatch: 165×2, missed the second rep at 175 two times
    wod: 12+39 rx

  9. Marc Piccuirro 06/10/2015 at 11:54 am

    Snatch: 185×2
    WOD: 12+40 Rx

  10. Eddy 06/10/2015 at 11:41 am

    Strength: up to 145×2, 157×1 (PR)
    WOD: 12 even