Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner AMRAP 35 Mins 50 Cal Row 40 Push Press 42.5/30kg 30 Front Squats 20 KB Snatch 24/16kg Run 400m
Monthly Archives: October 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 5) Metcon (AMRAP – Reps) Superset with 3 x Max Effort for quality Deficit Push-Up’s, push-ups or modified push-ups” Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Single Arm KB Strict Press 6+6 12 KB Step Ups (alternating) 20/12kg
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill Work) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Box Jump Overs 18/16 Cal Row Rest 5 Mins 10 Min AMRAP 30 Air Squats 20m Bear Crawl
Viribus CrossFit – CrossFit View Public Whiteboard 3 Position Power Clean: Floor + Hang + High Hang (Find Challenging Controlled Weight) 3 Position Power Clean: Floor + Hang + High Hang Metcon (AMRAP – Reps) 10 Rounds 30 second KB Hang Clean & Jerk (switch every 5 reps) 24/16kg 30 second rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 6) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Thrusters 35/25kg 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) TILLMAN 7 Rounds for time of: 7 Deadlifts 110/70kg 300m Run 15 Strict Pull Ups 45 Second Rest
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift + Hang Snatch + Snatch + Over Head Squat (Find Challenging single for complex) Snatch Deadlift + Hang Snatch + Snatch + Over Head Squat Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 20 Double Unders 10 KB Snatch 24/16kg Rest 5 Mins Metcon (AMRAP […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20 60 Cal Row 50 Toes To Bar 40 Wall Ball 9/7kg 30 Power Cleans 50/35kg 20 Bar Facing Burpee’s Rest 6 mins Metcon (Time) Tag relay: 3 rounds Partner 1 completes 5 Down Ups then runs 400m, then […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 5) Metcon (AMRAP – Reps) superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Push Press 50/35kg 10 Deadlifts 15 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (Focus on efficiency) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Run 400m 8 Toes To Bar 12 Over Head KB Lunge 24/16kg 8 Chest To Bar Pull Ups 12 Over Head KB Lunge