Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds Run 300m 30 Wall Balls 9/7 Metcon (AMRAP – Reps) 10 min AMRAP Inpairs -switching every 30 sec Partner 1 KB lunges 24/16 Partner 2 holding plate 20/ 10 rest 5 min Metcon (Distance) 12 min max distance row Guys switch every 200m/ girls […]
Monthly Archives: January 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 all at same weight) Superset 3×5 ring rows Metcon (Time) 21-18-15-12-9-6-3 Power Snatch 35/25kg Toes to Bar
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat Paused Front Squat 3-3-3-3 (3 sec pause in the bottom) Metcon (Time) 5 rounds for time 50 double unders 15 Cleans 55/35kg
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Reset after each rep- double overhand grip Superset Bench press 3×5 Metcon (AMRAP – Rounds and Reps) 10min ladder increasing by a factor of 3 in both movements 3KB swings 24/16 3 Ab Mat sit ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) For 20mins Pistols 6+6 ( 10+10 of box) Half kneeling filly press 10+10 KB Turkish Hinge Metcon (Time) Opem WOD 17.1 For Time 10 KB Snatch 24/16 15 Burpee Box Jumps 20 KB Snatch 24/16 15 Burpee Box Jumps 30 KB Snatch 24/16 15 Burpee […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Metcon (Time) 1 RFT 1000m row 120 Wall Balls 9/7 100 shoulder to overheads 50/35 80 alternating burpees 60 Font rack lounges 50/35 40 Wall Ball sit ups 20 Hspu Time Cap 45min
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch+Hang Snatch+ OH Squat (Find a heavy) Power Snatch+Hang Snatch+ OH Squat Metcon (AMRAP – Rounds and Reps) 4 rounds 3min AMRAP 6 Power Snatch 60/40 12 TTB 18 Air Squat 1min restaccumulate score
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every 5.30×5 18 cal row KB Push Press 8+8 24/16 12 Wall Ball 9/7 8 Deadlift 80/50 5 Chest to bar
Viribus CrossFit – CrossFit View Public Whiteboard Push Press (5-5-5) Linear progression all the same weight Superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12 Power Snatch 35/25kg 24 Air squats 3min rest Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12 HSPU 15 KB swings 24/16 (American)
Viribus CrossFit – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) 3 sec pause in the bottom Metcon (AMRAP – Rounds) 5 rounds In 2 mins run 300m. In 2 min 30 weighted walking lunges 20/10 plate