Viribus CrossFit – CrossFit View Public Whiteboard Power Clean (8) OTMEM X 5 8 TNG Power Cleans@ 50% Rest 2 Mins OMEM x 5 8 STOH @ 50% of Clean Rest 2 Mins 2 Mins on, 1 Min off x 6 Max reps GTO@35% of Clean Rest 5 Mins 30: Max Pull-Ups, rest 1 Min […]
Monthly Archives: March 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-6 mins Run 800m 6-16 Mins (10 Min AMRAP) Cindy 5 Pull-Ups, 10 Push Ups, 15 Air Squats Rest 3 Mins 19-27 Mins (8 Min AMRAP) 16 Front Rack Lunges 42.5/30kg 16 KB Snatch Rest 3 Mins 30-36Mins – 6 Min Ladder […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build to a 5RM) Metcon (AMRAP – Rounds and Reps) 12 Min ARAP 20 KB Snatch 15 HSPU’s
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 30 Ovehead Squats 21 Pull Ups Run 800 Meters
Viribus CrossFit – CrossFit View Public Whiteboard Push Press (2-2-2-2-2-2) Metcon (No Measure) NFT: 20 Mins 3 Rounds 6 HSPU’S 4 KB Windmills- Each side 12-15 Tempo Bent Over Rows (1,2,3) 60. sec Weighted Plank
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting TEMPO FRONT SQUAT (4-4-4-4-4 (3,2,1)) Tempo Front Squat Metcon (No Measure) Superset Max Pullups 30 Walking Lunges Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Wall Balls 15 TTB 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LUMBERJACK 20 20 Deadlifts 125kg 20 Kettlebell Swings 20 Overhead Squats 50kg 20 Burpee’s 20 Pull Ups 20 Box Jumps 20 Goblet Squats Run 400 Meters after ever excercise
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (1 HEAVY) 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Split Jerk – Find a heavy Metcon (AMRAP – Rounds and Reps) 7 Mins AMRAP Squat Clean & Jerk 75/50kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-7 Mins AMRAP 10 Overhead Squats 42.5/30kg 10 SDHP 7-13 Mins Rest 13- 20 Mins AMRAP 10 Pull-Ups 20 KB Snatch 20-26 Mins Rest 26-33 Mins AMRAP 20 Burpee’s 60 Double Unders