Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Skills :Kipping focus on Kipping SkillsSKILLS Metcon (No Measure) Accessory – 3 Rounds Tempo Ring Rows (1,2,3) x 12 Bottom up KB Press 3 x 8+8 2 x Max Distance Broad jump Metcon (AMRAP – Rounds and Reps) Open WOD 11.3 7 Min AMRAP 3 Thrusters 45/30kg […]
Monthly Archives: March 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build up to 5RM) 10,8,6, 5RM Weightlifting Bench Press (Build up to 5RM) 10,8,6,5RM Metcon (AMRAP – Rounds and Reps) 6 Rounds 1 Min Burpee Box Jump Overs 1 Min Rest
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SEVENS Run 800m 7 RFT 7 Handstand Push Ups 7 Thrusters 45/30kg 7 knees to Elbows 7 Deadlifts 110/80kg 7 Burpees 7 Overhead Squats 45/30kg 7 Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SEVENS Run 400m 7 RFT 7 Handstand Push Ups 7 Thrusters 45/30kg 7 knees to Elbows 7 Deadlifts 110/80kg 7 Burpees 7 Overhead Squats 45/30kg 7 Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Cossak Squats (3 x 10) 10 Weighted Cossak Squats x 3 Weightlifting Split Jerk (Build to a Heavy Single) From the Rack Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 3 Clean and Jerk + 30 DBL Unders 6 Clean and Jerk + 30 DBL Unders […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 KB Swings 15 Wallballs Rest 3 Mins 7 Min AMRAP 10 Pullups 35 Dbl Unders Rest 3 Mins 7 Min AMRAP 15 Abmat Sit Ups 15 Goblet Squats Run 800 M and ME on Bar Touching Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Turkish Get Up (4 + 4) Skills and include Dbl Under practice – 10 Mins Weightlifting Power Snatch (6 x 3) OMEM for 6 Mins 3 TNG Power Snatch@ 60-65% of 1RM Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Power Snatch 35/25 kg 30 […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Skills :Kipping focus on Kipping Skills Metcon (Weight) 5 Rounds: Every 4 Mins 300m Run 12 Bar Facing Burpee’s 9 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (2,2,2,2,2) Metcon (No Measure) 3 Rounds (Superset) 4 KB Windmills- each side 12-15 Tempo Bent Over Row(1,2,3) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 15 Deadlifts 60/40 kg 15 Press Ups
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (SKILLS BASED) Metcon (AMRAP – Rounds and Reps) AMRAP 14 Mins 7 Bar Facing Burpee’s 7 Deadlifts (70/50 kg) 7 ttb