Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 28 Min AMRAP 10 TTB 15 Power Cleans 60/40kg 20 Box Jumps Run 400m
Monthly Archives: July 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2: 0-5 Mins AMRAP of the following complex: Clean + Hang Power Clean + STO 80/55kg 5-10 Mins Rest Metcon (AMRAP – Rounds) 10-28 mins each pair alternating movements for 6 rounds: 1. 12 Deficit HSPU 2. 27 Wall […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 4×5 @ 82.5%) Superset upper body pull- KB bent over rows Metcon (AMRAP – Rounds) At 0.00 3 rounds 7 Burpee’s 15 Wall Ball At 5.00 3 rounds 7 Burpee’s 15 Wall Ball At 10.00 3 rounds 7 Burpee’s 15 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) FILTHY FIFTY For Time 50 Box Jumps 50 Jumping Pull-Ups 50 KB Swings 24/16 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 30/20 kg 50 Supermen 50 Wall Balls 9/7 50 Burpees 50 Double-Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Snatch High Pull + Low Hang Snatch- 15 min find heavy Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 18 KB Snatch 24/16 15 KB Swings 9 TTB Metcon (Time) PRE-GOING OUT WOD- 5PM COURTESY OF COACH ASH 1RFT 800m run 2 rounds 8 KB […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 28 Min AMRAP 30 Power Snatch 50/35Kg 20 Thrusters 10 Sync Burpee’s Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 4×5 @ 80%) Superset HSPU Metcon (AMRAP – Rounds) OMEM 16 1. 10 Chin Ups 2. 10 Shuttle runs 3. 25 KB Swings- american 4. 20 Deficit Push-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Run 400m 6 Ring Dips Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Row 400m 10 Hang Power Cleans 60/40kg
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean (Power Clean – 15 mins to find a heavy) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 Hang Power Clean 50/35kg 6 Front rack lunges 12 C2B 5 burpee penalty each time you break
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 4×5 @ 82.5%) Plus Upper body pull superset- ring rows- weighted/ off box 4×5 Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 12 Box Jumps 9 Back Squats 50/35kg Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 12 […]