Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 rounds every 4 mins (40 mins) 12 KB swings 9 Power Snatch 42.5/30kg 6 OHS 5 C2B or 6 Pull-ups or jumping Pull-ups
Monthly Archives: November 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-10 Mins Diane 21-15-9 Deadlift 100/70kg HSPU 10-13 mins rest 13-23 mins Annie 50-40-40-20-10 Double Unders Sit Ups 23-26 mins Rest Run 800m rest 3 mins Run 500m rest 2 mins Run 300
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups Working on strict Pull-up and developing on to kipping. Metcon (AMRAP – Rounds and Reps) 9 Min ladder 3 lateral burpee’s 3 SDHP 40/25kg going up in factors of 3
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 2 sets of 3 @82.5% rest 3 mins then max) Back Squat 2 sets of 3 @82.5% rest 3 mins then max reps at 82.5% Metcon (AMRAP – Reps) 5 Rounds 10 Thrusters 42.5/30kg in 2mins into max cal row- score is total […]
Viribus CrossFit – CrossFit View Public Whiteboard CLEAN (Every 2 mins (16 mins) 2 Power Cleans + 2 Front Sq) Every 2 mins (16 mins) 2 Power Cleans + 2 Front Squats (building) Metcon (AMRAP – Reps) 3 rounds for reps 1 min Wall Ball 1 min Power Cleans 1 Min lateral box step overs […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4 X4 at same weight) Metcon (Weight) Accessory SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position Metcon (AMRAP – Rounds and Reps) 10Min AMRAP 20 Push Press 35/25kg 40 Double Unders or 80 singles
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘MARCONI’ For Time (with a partner) 2,382 meter row Then, 20 Rounds of 11 Toes to bar 20 Air squats 16 Kettlebell Swings
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Every 2 mins 10 Rounds) Every 2 Mins (10 rounds) 1 Power Snatch +1 OH Squat building Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg, 3 OHS, 3 TTB increasing by a factor of 3 each round
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Chelsea EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats continue as an AMRAP when you can longer do the OMEM. Metcon (Time) In teams of 2/3 3k row changing every 250m
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working on HSPU’s) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Burpee Box Jump Overs 12 Push Press 50/35kg