Blog Archives - CROSSFIT VIS PERFORMANCE

June 1, 2017

5/31/2017

WOD

Barbell:
Hang Snatches - 3 set of 3 reps @70%
Hang Clean & jerk -3 Set of 3 reps @70%

Skills:
10 Min EMOM
1 Legless Rope Climb - Odd
5 HSPU - Even

MetCon:
21 Deadlift (225,155)
400M Run
18 Deadlift
400M Run
15 Deadlift
400M Run
12 Deadlift
400M Run

May 31, 2017

5/30/2017

WOD

Barbell:
Press
1 Set of 5 Reps @40%
1 Set of 5 Reps @50%
1 Set of 5 Reps @60%

Accessory:
Dips 5 Sets of 8 Reps

MetCon:
3 Rounds
250M Row
12 Squat Snatches (95,65)
21 HSPU

May 30, 2017

5/29/2017

WOD

Barbell:
Snatches 1 Set of 3 Reps @72%
Clean & Jerks 1 Set of 3 Reps @73%

Skills:
12 Min EMOM
3 Strict CTB Pull Ups - Odd
6 Pistols - Even

MetCon:
7 Min AMRAP
8 Cleans (95,65)
8 TTB
8 Box Jumps (24,20)

May 29, 2017

5/28/2017

WOD

MetCon:
We will be doing a Hero WOD in honor of Memorial Day. Friends and family are invited. Warm up starts at 8:30 AM sharp. Hope to see everyone tomorrow.

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

May 27, 2017

5/26/2017

WOD

MetCon:
3 Rounds
1 Min Burpees
1 Min Power Snatch (75,45)
1 Min Box Jump
1 Min Thrusters (75,45)
1 Min CTB Pull Ups
1 Min Rest

May 26, 2017

5/25/2017

WOD

Barbell:
Deadlift
1 Set of 5 Reps @75%
1 Set of 3 Reps @85%
1 Set of 1+ Reps @95%

Last set reps to failure minimum 1 reps.

Accessory:
Reverse Hyper - 5 Sets of 8 Reps

MetCon:
100ft Walking Lunge (50,35)
100 Double Unders
50 Wallballs (20,14)
15 Rope Climb
50 Wallballs
100 Double Unders
100ft Walking Lunge

30 Min time cap

May 25, 2017

5/24/2017

WOD

Barbell:
Power Snatches - 1 set of 4 reps @82%
Power Clean & jerk -1 Set of 4 reps @82%

Skills:
10 Min EMOM
1 Legless Rope Climb - Odd
5 HSPU - Even

MetCon:
15 Min AMRAP
2 Snatches (135,95)
4 Ring Dips
6 Lateral Burpees

May 24, 2017

5/23/2017

WOD

Barbell:
Press
1 Set of 5 Reps @74%
1 Set of 3 Reps @85%
1 Set of 1+Reps @95%

Last set reps to failure minimum 1 reps.

Accessory:
Dips 5 Sets of 8 Reps

MetCon:
20 Min AMRAP
400M Run
20 TTB
10 OHS (95,65)

May 23, 2017

5/22/2017

WOD

Barbell:
Snatches 1 Set of 3 Reps @77%
Clean & Jerks 1 Set of 3 Reps @72%

Skills:
12 Min EMOM
3 Strict CTB Pull Ups - Odd
6 Pistols - Even

MetCon:
4 Rounds
20 KB Swings (53,35)
400M Run
20 Box Jump (24,20)

May 22, 2017

5/21/2017

WOD

Barbell:
Squats
1 Set of 5 Reps @75%
1 Set of 3 Reps @80%
1 Set of 1+Reps @95%

Last set reps to failure minimum 1 reps.

Accessory:
Glute Ham Raise 5 Sets of 8 Reps

MetCon:
5 Rounds w/1min break between
3 Min AMRAP
3 Power Clean (135,95)
6 Push Ups
9 AIr Squats