Monthly Archives: November 2017

Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 6 – All at the same weight) Metcon (Weight) Every 3 Mins x 5 10 Hang Power Cleans 42.5/30kg 10 Thrusters 10 Lunges ** 3 Burpees Every time you break**

Viribus CrossFit – CrossFit Gymnastics Pistols (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) AMRAP 15 MINS 20 HSPU 15 Box Jump Overs 10 Deadlifts 105/70kg

Viribus CrossFit – CrossFit Snatch (Find heavy) 1 High Hang + 1Hang +1 Low Hang Metcon (Time) 1 Round : 100 Double Unders 50 Air Squats 25 Push Press 42.5/30kg Then 2 Rounds : 60 Double Unders 30 Air Squats 15 Push Press Then 3 Rounds: 40 Double Unders 20 Air Sqats 10 Push Press

Viribus CrossFit – CrossFit Weightlifting Clean (3-3-2-2-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 4 Ring Dips 2 Squat Cleans @ 80% of above A must complete a full round before B starts

Viribus CrossFit – CrossFit Metcon (4 Rounds for reps) 7 Min AMRAP 15 KB Swings 15 Wall Balls Rest 3Mins 7 Min AMRAP 35 Double Unders 15 Ab Mat Sit-Ups Rest 3 Mins 7 Min Run Rest 3 Mins Run 800m ME Bar Touching Burpees

Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 6) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP – Goal is 5+ Rounds 12 KB Snatch 9 TTB 6 Ring Dips