Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LUMBERJACK 20 For Time 20 Deadlifts 120/80kg 400 meter Run 20 Kettlebell Swings 24/16kg 400 meter Run 20 Overhead Squats 50//35kg 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 KB Cleans […]
Monthly Archives: August 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Clean (3-3-3-3-3 ) Hang Clean (3-3-3-3-3 progressive loading) Metcon (Time) 3 Rounds Row 500m 21 Wall Ball 9/7kg 15 Russian Swings 24/16kg 9+9 KB Hang Clean & Jerk 24/16 kg Run 400m (21 min cap)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch ( 3-3-3-3-3-3 ) Hang Power Snatch 3-3-3-3-3-3 (progressive loading) Metcon (Time) Run 300m 20 Hang Power Snatch 42.5/30kg Run 300m 20 Push Press 42.5/30kg Run 300m 20 Hang Power Snatch Run 300m 20 Push Press Run 300m (20 min cap)
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s Technique focused Metcon (AMRAP – Rounds) OMEM 18 Min 1: 30 DUs/ 60 SUs Min 2: 8 Burpee Box Jump Overs Min 3: Rest RX+ 15 Wall Balls in minute […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Distance) In 15 Mins: Max Cal Row Guys switch every 15 cals girls every 10 (5 devils press before switching 12/8kg) rest 10 mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Partner A completes one full round before Partner B starts 12 Deadlifts 70/50kg (90/65rx+) […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×8) Find a challenging weight for unbroken reps on back squat. When finished all backsquat sets- Reverse Lunges 3 x 8 each leg. Moderate/ light weight.-focus on technique Metcon (AMRAP – Reps) 10 rounds 20: Bar Touching Burpee’s 10: Rest Score will be total Bar […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (3×5) Superset Press 3×5 & Weighted Pull-Up’s 3×5 Find a challenging weight for unbroken reps Metcon (Time) 4 RFT Run 300m/ Row 400m 15 Thrusters 40/30kg 30 Abmat sit ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) When Murph met Cindy Run 1600m 10 rounds of Cindy (5 pull-ups, 10 push-ups and 15 squats) Run 1600m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (7×1) Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor Focus on technique, not finding heavy. Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 KB Snatch 20/16Kg 30 AbMat Sit-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP: (Partner A completes one full round before B starts) 10 KB Russian Swings 24/16KG 10 SDHP 40/30kg 10 Pull-ups