Viribus CrossFit – CrossFit OMEM(8) 1 Clean + 1 Hang Clean + Jerk 85-90+% (OMEM 8) OMEM(8) 1 Clean + 1 Hang Clean + Jerk 85-90+% Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 9 Thrusters 42.5/30kg 6 Bar Facing Burpees
Monthly Archives: January 2018
Viribus CrossFit – CrossFit Gymnastics Ring Dips (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 21 Overhead Squats 42.5/30kg 12 C2B Pull-Ups Run 400m
Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (4-4-4) Weightlifting Split Lunges (3 x 8+8) Tempo Split Lunges 3 x 8+8 Superset with 20 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 9 Deadlifts 105/80kg 15 Box Jumps 21 Air Squats
Viribus CrossFit – CrossFit Weightlifting Tempo Press (4-4-4) Tempo Press Weightlifting Tempo Deadlift (4-4-4) Tempo Deadlift Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 25 Push Press 35/25 kg 50 Double Unders
Viribus CrossFit – CrossFit Metcon (Time) 2 RFT 200 Double-unders 50 Overhead Squat 42.5/30kg 50 Pullups Run 1 Mile
Viribus CrossFit – CrossFit Weightlifting Snatch Balance (5 x 3) 2 Hang Snatch + Overhead Squat (find Heavy) 2 Hang Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 HSPU 5 Front Squat 60/40kg 6 HSPU 5 Front Squat 9 HSPU 5 Front Squat 12 HSPU 5 Front Squat
Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) 0-9 Mins 9 Min AMRAP 9 Front Squats 42.5/30kg 9 Push Press 9 Thrusters 9-15 Mins Rest 15-21 Mins AMRAP 6 Mins 15 Deadlifts 80/55kg 30 Lateral Bar Hops 21-25 Mins Rest 25-30 Mins 5 Min Bar Touching Burpees
Viribus CrossFit – CrossFit Clean and Jerk OMEM X10 1 Clean + 1 Hang + Jerk @ 80+% Jerk Dip Jerk Dip 3×3 @100-110% Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Overhead KB Lunges 8 strict HSPU 20 Box Jumps
Viribus CrossFit – CrossFit Gymnastics Gymnastics Pull-ups (Beginners to Advanced) Metcon (Time) 1 mile run 50 KB Snatch 50 AB Mat Sit-Ups 50TTB
Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (4-4-4) Metcon (No Measure) Superset : 2 Rounds 15 Bench Glute Extensions 10 Each Leg – Single Leg KB Deadlift Metcon (Time) 24-20-16-12-8 Reverse Lunges 42.5/30KG Wall Ball