Viribus CrossFit – CrossFit Weightlifting Back Squat (10×10 – 2.5kg heavier than last week) Metcon (AMRAP – Rounds) 8 Min Ladder 2 Deadlifts 120/90kg 2 Strict Pull ups 4,4,6,6,8,8,10,10,12,12…
Monthly Archives: September 2017
Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 0-4 Mins : Run 800m 4-14 Mins : 10 Min AMRAP of Cindy 5 PullUps, 10 Push-ups, 15 Air Squats Rest 3 Mins 17-25 Mins : 8 Min AMRAP 16 Front Rack Reverse Lunge 42.5/30kg, 16 KB Swings Rest 3 Mins 28-34 Mins : 6 Min Ladder […]
Viribus CrossFit – CrossFit Weightlifting Deadlift (1 RM) Weightlifting Bench Press (1RM)
Viribus CrossFit – CrossFit Gymnastics Toes-To-Bar (TTB Beginners to Advanced) Metcon (Time) 21-18-15-12-9 Hang Clusters 35/25kg Box Jumps Run 200m
Viribus CrossFit – CrossFit Weightlifting Snatch (Paused Snatch 2-2-2-2-2 ( 2 sec pause above knee)) Snatch Grip Push Press (3-3-3) Snatch Grip Push Press 3-3-3 Metcon (AMRAP – Rounds and Reps) AMRAP 9 MINS 10 Burpees 30 Double Unders
Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (10 Mins to work on HSPU’s) Weightlifting Clean (2 x 3 @ 92.5%) Metcon (No Measure) 3 x 20 Dish Tucks Metcon (Time) 5 Rounds 7 Fron Squat 75/55kg 14 KB Swings 24/16kg
Viribus CrossFit – CrossFit Weightlifting Back Squat (10 x 10 add 2.5kg from last week, originally50-60%) Lunge (4 x 12) Rear foot elevated lunge Hollow Rocks (4 x 20) Hollow Rocks 4 x 20 Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 30 Double Unders 12 HSPU
Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 0-10 Mins : Run 1 mile then AMRAP Clean & Jerk 60/40kg 10-15 Mins rest 15-22 Mins : Run 800m then AMRAP Power Snatch 50/30kg 22-25mins : Rest 25-30Mins : Run 500m then AMRAP Wall Ball
Viribus CrossFit – CrossFit Weightlifting Deadlift (3 x 3 @95%) Weightlifting Bench Press (3 x 3 @95%) Metcon (No Measure) 10-12 Tempo Ring Rows, Superset with 8-10 Dragonflies
Viribus CrossFit – CrossFit Metcon (No Measure) EMOM 12 Odd: 12 Push Press 42.5KG/30KG Even : 12-15 TTB Metcon (Time) Run 200m 10 Wall Ball Run 200m 20 Wall Ball Run 200m 30 Wall Ball Run 200m 40 Wall Ball Run 200m 50 Wall Ball