August 2017 - Viribus CrossFit

WOD

AMRAP 30 Mins – 10 Sumo Deadlift High Pull 42.5/30kg, 10 Hang Clusters, 10 Box jumps and Run 400m. Then 2 rounds and run 400m, then 3 rounds and run 400m and so on until clock hits 30 mins.

Posted on August 31, 2017August 31, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit Metcon Endurance (AMRAP – Rounds and Reps) AMRAP 30 Mins 10 Sumo Deadlift High Pull42.5/30kg 10 Hang clusters 10 box jumps Run 400m Then 2 rounds and run 400m Then 3 rounds and run 400m And so on until clock hits 30 min

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WOD

Gymnastics. EMOM 12 (EVERY MINUTE ON THE MINUTE) Even – 12 Wall balls Odd – 9 TTB. 1 Round – Run 800, 40 KB swings, 30 Bar facing burpees, 20 Hang snatch 60/40kg and 10 C2B Pullups.

Posted on August 30, 2017August 30, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit Metcon Metcon (Time) Run 800m 40 KB Swings 30 Bar Facing Burpees 20 Hang Snatch 60/40KG 10 C2B Pullups

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WOD

Deadlift & Bench. Deadlift 3×3 @87.5%. Bench 3×3 @87.5%. Single arm KB Z Press 3 x 10-12, left and right, superset with 45-60 second Dead Hang.

Posted on August 29, 2017August 29, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit Weightlifting Deadlift (3 x 3 @87.5%) Weightlifting Bench Press (3 x 3 @87.5%)

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WOD

Rack Jerks.Split Jerks 3-3-3-2-1-1-1, go on feel this is not about maxing out. 10 Min AMRAP 20 Alternating KB Snatch, 20 V-ups, 20m Single arm O/H KB walking lunges (10m right arm, 10m left)

Posted on August 28, 2017August 28, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Back Squat 3RM. Wide Grip Pull-ups 5-5-5-5. AMRAP 7 Mins – 10 Squat Cleans 60/40kg, 15 Box Jumps and 20 Double Unders.

Posted on August 27, 2017August 28, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit Weightlifting Back Squat (3RM) Gymnastics Gymnastics Wide Grip Pull-ups (5-5-5-5) Wide Grip Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Squat Cleans 60/40kg 15 Box Jumps 20 Double Unders

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