Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 8 Rounds 2:30 Work 2:30 Rest 10 Power Cleans 60/40kg 8 Front Squats 6 Front Rack Lunges In remainder of time max bar hop burpees. Score is total burpees at end of 8 rounds
Monthly Archives: November 2017
Viribus CrossFit – CrossFit Weightlifting Push Press (4-4-4 All at the same weight) Metcon (No Measure) NOT FOR TIME Superset 1: 3 Rounds for Quality 15 Tempo Push-Ups Run 300m Superset 2: 3 Rounds for Quality 60m 1 Armed KB Farmers Carry 60m Plate Carry Finisher: 3 Rounds 60 Second Dead Hang 60 Seconds Rest
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 6) Barbell Bent Over Row Superset with 50 Flutter Kicks (3 x 12) Metcon (Weight) Every 2 Mins for 5 Rounds 12 Deadlift 70/47.5kg 9 Hang Power Cleans 6 Lunges
Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (Beginners to advanced) Gymnastics Pull-ups (strict 5 x 5) Metcon (No Measure) OMEM 12 Min 1 : 3-5 Wall Walks Min 2 : 45 Second Rev Crunches Min 3 : 15 Box Jumps
Viribus CrossFit – CrossFit Mid-Hang Snatch (1) Build to a heavy single Weightlifting Snatch Push Press (3 x 5 All at the same weight) Snatch Push Press Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 TTB 10 Overhead Squats 42.5/30kg 30 Double Unders
Viribus CrossFit – CrossFit 2 Position Clean (77% x 2, 80% x 2, 83% x 2) Floor + Mid Thigh Weightlifting Clean Pull (3 x 3 @ 100%) Metcon (Time) 7 Rounds 7 Front Squats 75/52.5kg 7 C2B Pull Ups
Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) AMRAP 7 MINS 15 SDHP 35/25KG 40 Double Unders Rest 3 Mins AMRAP 7 MINS 10 Power Cleans 60/40KG 20 Push Ups Rest 3 Mins 30 sec on 30 sec off KB Snatch for Total Reps Rest 3 Mins Abs – Coaches Choice
Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 6) Metcon (Time) 50 Air Squats 12 Strict Pull Ups 40 Air Squats 10 Strict Pull Ups 30 Air Squats 8 Strict Pull Ups 20 Air Squats 6 Strict Pull Ups 10 Air Squats 4 Strict Pull Ups
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 x 8) BB Bent Over Row Superset (4 x 12) BB Bent Over Row 4 x 12 Superset with Ring Support Hold 30 Seconds Metcon (Time) Run 800m 30 Wall Ball 15 Burpee Pull Ups
Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (Time) 18 KB Snatch 18 KB Swings Run 500m 16 KB Snatch 16 KB Swings Run 500m 14 KB Snatch 14 KB Swings Run 500m