Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Hang Power Cleans 42.5/30kg 10 Front Rack Lunges 10 Lateral Burpee’s Rest 5 Mins 10 Min AMRAP 10 Power Snatch Run 200m
Monthly Archives: May 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5-3-1) Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 5 Front Squats 60 /45kg 7 C2B Pull-ups 40 Double Unders Rest 2 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (3×3) next progression Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 400m run 20 KB Snatch 15 Air Squats 10 Push-Ups 5 Strict Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Heavy 2) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Deadlifts 82.5/60kg 15 Box Jumps 40 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4×5 @85%) Metcon (No Measure) Accessory 3 x 12 Flat Bench KB Flys 3 x 15-30 sec chin over the bar hold Metcon (AMRAP – Rounds) 4 Rounds Every 5 mins: 200m run 15 Burpee’s 9 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) HERO WOD ‘BRADSHAW’ 10 RFT 3 HSPU’s 6 Deadlifts 100/ 70 12 Pull Ups 24 DU’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (TNG Clean 3 Rep max) Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 10 Push press 40/30kg 10m KB Walking Lunges Right Arm 10 Push Press 10m Walking Lunges Left Arm 10 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Metcon 7min Amrap 15WB 10 Box jump overs Rest 3min 40DUs 10 Hang Power Cleans 60/40 Rest 3 min 200m run 15 push ups Metcon (AMRAP – Rounds) Metcon 7min Amrap 15WB 10 Box jump overs Rest 3min 40DUs 10 Hang Power Cleans 60/40 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5-3-1) Metcon (AMRAP – Rounds) In 12 min 15 burpee pull ups, in remainder of time: AMRAP 21 Wall Ball Cleans 15 KB Swings 7 Ring dips
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (15 min skill) Metcon (AMRAP – Rounds) 18 Min AMRAP 10 Burpee’s 20m Bear Crawl 30 Double Unders Run 400m Rest 2 Mins 2 Mins partner wall ball sit ups