Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Front Rack Lunges 42.5/30kg 8 Wall Ball
Monthly Archives: November 2019
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time Run 800m 70 Burpee’s 60 Sit-Ups 50 KB Swings 24/16kg 40 Pull-ups 30 HSPU Row 800m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat) Building Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Double Unders 20 KB Lunges 24/16 kg 15 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (4 X 8) superset with strict pullups 4 x 6-8 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5+5 KB Push Press 24/16kg 10 Deadlifts 70/45kg 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds and reps as possible in 12 minutes of: 11 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (20/10kg) – while next teammate completes the row and kb swings […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 5) moderate weight Metcon (AMRAP – Rounds and Reps) 10 Min ladder Power Cleans 50/35kg Box Jumps 2,2,4,4,8,8,16,16 …and so on, doubling the reps each round.
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘Bradshaw’ 10 Rounds of 3 HSPU’s 6 Deadlifts 100/70kg 12 Pull ups 24 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Power Snatch 3-3-2-2-2-1-1-1-1-1 ) Ascend in weight to reach max for the day Metcon (AMRAP – Reps) 8Min Partner: Burpees- ME 30 sec partner 1 30 sec partner 2 One works one rests
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP (split reps any way) 10 Front Squats 60/40kg 15 C2B Pull-ups 20 Wall Ball 9/7kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift Deadlift – heavy single Metcon (Time) 21-18-15-12-9-6-3 Push Press 42.5/30kg Box Jumps