Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 9 Min AMRAP 12 Goblet Lunges 24/16KG 18 KB Swings 24 Wall Ball Rest 5 Mins 9 Min AMRAP 12 Power Snatch 40/25kg 18 Burpee’s 24 Double Unders Rest 5 Mins Run 1 Mile
Monthly Archives: September 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Build to heavy single) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 TTB 10 Snatch Deadlift 50/35kg 5 Snatch
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @ 85% OF 5RM) Alternating KB bicep curls (3 X 12 each arm) Alternating KB bicep curls Metcon (Time) 21-15-9 TTB Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (15 Mins beginners to advanced) Metcon (Time) 3 Rounds for time Run 400m 21 – Heavy KB Swings 24/16kg 12 Bar TouchingBurpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @ 85% OF 5RM) Metcon (AMRAP – Reps) 3 rounds 1 Min Hang Clusters 40/25kg 1 Min Front Rack Lunges 40/25kg 1 Min Push Press 40/25kg 1 Min Rest
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “THE DON” Partner workout for time. 66 Deadlifts (50/35kg) 66 Box Jump (24/20 in) 66 Kettlebell swings (24/16kg) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (30/20kg) 66 Wall Ball Shots (9/7kg) 66 Burpees 66 Double-Unders
Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Alternating KB Snatch 20 V-Ups 30m Single Arm OH KB Walking Lunges (15m OH Walking Lunge Right Arm + 15m OH Walking Lunge Left Arm)
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 5 Cleans 80/60kg 10 HSPU 15 Bumper Plate Burpee’s 20 Bumper Plate GTO 20/15kg 30 Sit-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 Rep Max) Metcon (Time) For Time Run 400m Then 7 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to advanced) Metcon (AMRAP – Reps) 4 Rounds – for total reps 1 Min Hang Power Cleans 60/40kg rest 30 seconds 1 Min KB Push Press rest 30 seconds 1 Min Row (cals) rest 30 seconds