Monthly Archives: October 2018

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) 6 Min Ladder: 30 Double Unders + 2 Power Cleans 50/35kg, then 30 +4, 30 + 6 (ascending by 2 reps on the Power Cleans each round) Rest 3 Mins 6 Min Ladder: 30 Double Unders + […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 @ 75%. Then Max Reps @ 75%) Metcon (Time) 4 Rounds for Time: Run 300m 21 KB Swings 24/16kg 12 HSPU

Viribus CrossFit – CrossFit View Public Whiteboard Power Clean + Hang Power Clean + Front Squat (Build to Heavy) Power Clean + Hang Power Clean + Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Wall Ball 10 Push Ups 1 Bear Complex Cycle 50/35kg Bear complex = (power clean + front […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time 75 Lateral Pumpkin Jumps 50 Pumpkin Push Presses 75 Pumpkin Goblet Squats 50 Pumpkin Box Jumps (20 in) 75 Pumpkin Cleans Use a Wall ball (9/7kg) as your pumpkin

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Reps) 3 Rounds 1 Min Lateral Burpee Box Jump Overs 1 Min Rest 1 Min Ab-Mat Sit Ups 1 Min Rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 5 @ 70%, then max reps @75% ) Metcon (AMRAP – Rounds) Every 3 Mins x 5 10 Bar Facing Burpee’s 12 Weighted lunges 50/35KG

Viribus CrossFit – CrossFit View Public Whiteboard Power Clean + Clean (EMOM 10 -Increasing Load) Power Clean + Clean Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Double Unders 10 Power Cleans 50/35kg 30 Double Unders 10 T2B 30 Double Unders 10 Front Squats

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 x 10 All same Weight, start week 1 60% of 1RM) Super set: Single Arm Ring Rows 10+10 1/2 Kneeling bottom up press 8+8 (1 Round) Super set: Single Arm Ring Rows 10+10 1/2 Kneeling bottom up press 8+8 Metcon (AMRAP – Rounds) EMOM […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) D-DAY with KB For Time (with a Partner) Phase 1: “Overlord” 1944 meter Row Phase 2: “Airborne Drop” 60 Pull-Ups 400 meter Run Phase 3: “Omaha Beach” 6 X 30 Metre Over Head Lunges with Bumper plate 20/10kg 400 meter Run Phase 4: “Utah Beach” 60 […]

Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3RM) Metcon (Time) 21-15-9 Thrusters 50/35KG Front Rack Lunges