Monthly Archives: February 2018

Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Overhead Squats 35/25kg 30 Double Unders Rest 5 Mins 7 Min Ladder 3,3,6,6 etc Deadlift 80/60kg Box Jump Rest 6 Mins 8 Min AMRAP 8 Thrusters 42.5/30kg 8 C2B Pullups 8 BF Burpee’s

Viribus CrossFit – CrossFit Weightlifting Hang Snatch (4-4-4 All at the same weight) Metcon (No Measure) 1 Min of Double Unders 1 Min of KB Snatch 2 Min of Double Unders 2 Min of KB Snatch 3 Min of Double Unders 3 Min of KB Snatch

Viribus CrossFit – CrossFit Weightlifting Build up to a heavy Power Clean (1 max) Build up to a heavy Power Clean Metcon (AMRAP – Rounds and Reps) Open WOD 11.5 20 Min AMRAP 5 Power Cleans 10 TTB 15 Wakk Balls

Viribus CrossFit – CrossFit Push Press 8-8-8 (8-8-8) Push Press 8-8-8 same weight across all 3 sets Metcon (AMRAP – Reps) 5 Rounds In 2 Mins 300m Run then Max Push- Ups Rest 2 Mins

Viribus CrossFit – CrossFit Tempo Front Squat (8-8-8) Front Squat 8-8-8 (3,2,1) Metcon (No Measure) 3 x Max Pull-Ups Superset with 30 Walking Lunges Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Burpee’s 10 KB Swings 15 Goblet Squats

Viribus CrossFit – CrossFit Metcon (Time) Coffland For time: Hang from a pull up bar for 6 minutes. Each time you drop from the bar, complete: 800m run 30 Push ups

Viribus CrossFit – CrossFit Weightlifting Snatch + Hang Snatch Snatch + Hang Snatch Build up to Heavy single Metcon (AMRAP – Rounds and Reps) Partner WOD – 15 Min AMRAP 800 Metre Run 40 Bar Facing Burpee’s 20 Hang Cleans 70/52kg

Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 20 Push ups 10 Front Squats 70/50kg 16 KB Snatch Rest 8 Mins 10 Min AMRAP 10 Front Rack Lunges 60/40kg 20 Wall Ball 30 Double Unders