Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 Rep Max) Metcon (Time) “Lung Burner” “Open 17.5” 10 Rounds for Time 9 Thrusters (40/30 kg) 35 Double-Unders
Monthly Archives: September 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SAMAN 8 Rounds for Time 13 Deadlifts (90/60kg) 17 Wall Balls (9/7kg) 400 meter Run
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch (Build to heavy) Hang Power Snatch + Power Snatch Metcon (2 Rounds for reps) 5 Min AMRAP 10 KB Snatch 10 Down & Ups Rest 3 Mins 5 Min AMRAP 10 KB Push Press 10 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 6 Min AMRAP 15 Thrusters 42.5/30kg 30 Double Unders Rest 6 Mins 6 Min AMRAP 12 Cleans 42.5/30kg 12 HSPU Rest 6 Mins 6 Min AMRAP 9 Push Press 42.5/30KG 9 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (1 Rep Max: Re-test) Metcon (Time) Every 4 mins x 4 Row 250m + 20 Swings Score is fastest and slowest round
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) OMEM for 30 mins 1. 15 Wall Ball 2. 12 KB Goblet Lunge 24/12kg 3. 10 TTB 4. 12 KB Push Press 24/12kg 5. 15/12 Cal Row
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Clean Mid Thigh (3 Rep Max) Hang Power Clean Mid Thigh Front Rack Split Lunges (8 + 8 x 4) Front Rack Split Lunges Metcon (Time) 100 Double Unders Then 5 Rounds 12 Deadlifts 70/47.5kg 9 Hang Power Cleans Then 50 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (1 Rep Max. Re-test) Metcon (Time) For Time : 30 Wall ball Run 200m 30 Weighted lunges 40/30kg Run 200m 20 Wall Ball Run 200m 20 Lunges Run 200m 10 Wall Ball Run 200m 10 Lunges Run 200m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ANGIES MEETS ANNIE Partner WOD for time. Break up the rounds of 200 as you like. 50 Double Unders per partner 200 Pullups 40 Double Unders per partner 200 Pushups 30 Double Unders per partner 200 Situps 20 Double Unders per partner 200 Squats 10 Double […]