Viribus CrossFit – CrossFit Weightlifting Deadlift (@90%) Weightlifting Bench Press (@90%) Metcon Metcon (No Measure) Single Arm KB ZPress 3 x 10-12 left&right Superset with 8-10 Dragon Flys
Monthly Archives: September 2017
Viribus CrossFit – CrossFit Gymnastics Metcon (No Measure) OMOM12 Even 6-8 Burpees Odds 8-12 TTB Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 UB Wall Ball 20 Jumping Lunges 20 Dish Tucks Run 200m
Viribus CrossFit – CrossFit Weightlifting Snatch (80-90% of 1RM. Pause Snatch) Weightlifting Snatch Pull (3 x 3 @110%) Metcon Metcon (Time) Nancy 5 Rounds Run 400m 15 Over Head Squats 42.5/30kg
Viribus CrossFit – CrossFit Weightlifting Clean (3-3-3-3-3 + 3 x 1 min Plank Hold) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 21 Double Unders 15 KB Swings 9 C2B Pull-ups
Viribus CrossFit – CrossFit Weightlifting Snatch (Heavy Single) Metcon Partner Metcon – Half for Single (Time) Run 800m – both 150 Wall Balls 75 Burpees 50 TTB