Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @ 92.5%) Metcon (Time) 27-21-15-9 Power Clean 40/25kg Wall Ball 9/7kg
Monthly Archives: September 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds of 5 Burpees 10 Box Jumps 15 Push-ups 20 Jumping Squats 25 Lunges (Each Leg)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 Heavier than last week) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 80 Double Unders 40 Air Squats 20 Deadlifts 90/65kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 30 Mins 10 SDHP 40/25kg 10 Hang Clusters 10 Box Jumps Run 400m Then 2 rounds and run 400m Then 3 Rounds and run 400m Then 4 rounds and run 400m and so on until the clock hit’s 30 min
Viribus CrossFit – CrossFit View Public Whiteboard High Hang Clean + Hang Clean + Clean (Find a heavy) High Hang Clean + Hang Clean + Clean Metcon (Time) 40 Wall Ball 30 Burpee’s 20 Strict Pull Ups 30 Burpee’s 40 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @90% OF 5RM) Weightlifting Alternating KB bicep curls (2 X 12 Each Arm) Alternating KB bicep curls Metcon (AMRAP – Rounds) 4 Rounds Every 5 mins: 21/18 cal row 15 Push Ups 9 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Reps) 3 Rounds 1 Min Row – Cals 1 Min Rest 1 Min Thrusters 40/25kg 1 Min Rest 1 Min Ring Dips 1 Min Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @90% OF 5RM) Weighted Planks (5 x 1 Min (1min rest)) Weighted Planks Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Burpee’s 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Wesley’s WOD” For Time (with a Partner) Buy-In: 56 Box Jump-Overs (split with partner) Then, 22 rounds of: 5 Handstand Push-Ups 27 Double-Unders 3 Power Cleans (70/45KG) Cash-Out: 1 Mile run -2 x 800m relay
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 Heavier than week 1) Gymnastics Ring Dips (5 x 5) Metcon (AMRAP – Rounds and Reps) Nate: 12 Min AMRAP 4 Strict Pull-ups 6 HSPU 10 KB Swings