Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift + 3 Hang Power Snatch. (Find a moderatley challenging weight.) Snatch Deadlift + 3 Hang Power Snatch. Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double Unders 20 KB Snatch 10 C2B Pull-ups
Monthly Archives: March 2019
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) TEAM 1776 For Time (in a Team of Three) Kettlebell Swings (24/16kg) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Sit-Ups Row (calories) Double-Unders Wall Balls (9/7kg) Kettlebell Push Press (24/16kg) Pull-ups As a team, complete a total of 1776 reps of all movements, in any […]
Viribus CrossFit – CrossFit View Public Whiteboard Halt Split Jerk (Pause in Catch) (5 x 4) Halt Split Jerk (Pause in catch) Halt Jerk Dip (Pause in Dip) (5 x 3 Moderate weight with good control in both) Halt Jerk Dip (Pause in Dip) Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3 SDHP […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP 50 Double Unders 40 Lunges 30 Goblet Squats 24/16KG 20 Abmat sit-ups 10 Up and downs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (1 X 3RM Superset with Filly press 8+8) Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 12 Hang Power Cleans 50/32.5kg 9 Push Press 6 Pull Ups The load should be light enough to large sets
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4×5) Paused Back Squat( 2sec hold)(20% lighter weight than last week, this week is about controlled 2 second pause not the weight) Metcon (Time) Partner WOD for time 800m run- together 10 KB swings 24/16 KG 16 Burpee box jump overs 20 KB swings 16 […]
Viribus CrossFit – CrossFit View Public Whiteboard Tempo Bench Press (4×4) Tempo Bench Press 4×4(3-1-1) superset with isometric holds-pull up hold, 30/40/50 seconds depending on ability. Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 30 Double Unders 20 KB Snatch 24/16KG 10 TTB Tabata Finisher, alternate sit ups and tuck crunches
Viribus CrossFit – CrossFit View Public Whiteboard Clean +Hang Clean (1×3) 1 Clean + 1 Hang Clean x 3@same weight Build up to a moderate heavy without compromising form Metcon (AMRAP – Rounds and Reps) 12 min AMRAP Buy in 30 Burpees then into rounds of 15 Power Cleans 40Kg/ 25Kg 12 Front Rack Lunges […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 45min time cap 300m run 100 air squats 90 Russian twists 9/7 80 sit ups 70 Wall Balls 9/7kg 60 Box Jumps 50 push ups 40 Burpees 30 KB swings 24/16 20 Pull Ups 300m run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×1) 1 Power Snatch+ 1 Full Hang snatch Build to 80% with good control- Do both movements together without break Control the bar up and down. Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Strict pulls ups 10 Hang Snatch 40/25KG 15 Air squats