Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch + Hang Power Snatch + O/H Squat (Build to 1 Rep Max) Power Snatch + Hang Power Snatch + O/H Squat Metcon (AMRAP – Rounds) 9 Min AMRAP 15 Power Snatch 42.5/30kg 15 HSPU’s 15 T2B
Monthly Archives: April 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3 x 10 @72.5%) Go heavier than last week Metcon (No Measure) Accessory 3 rounds KB SA bent over row x 12 KB bottom up press x 10 Bicep curls x 12 Metcon (Time) 21-15-9 Burpee’s KB swings Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 7 RFT 7 HSPU 7 Thrusters 42.5/ 30 7 Knees to elbows 7 Deadlifts 100/70 7 Burpees 7 KB swings 7 Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (2 Hang Power Cleans + Jerk – find a heavy) Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Hang Power Cleans 60/40kg 25 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Deadlifts 100/70kg 7 TTB Rest 3 Mins 7 Min AMRAP 10 Thrusters 42.5/30kg 10 Box Jumps Rest 3 Mins 4 Rounds 1 Min ME AB mat sit ups 1 Min rest Max burpee’s in 5 Mins OTMEM
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (7-5-3) rest as needed and record all 3 scores Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 15 HSPU’S 15 Goblet Squats 60 DBL Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 26 Min AMRAP Run 800m 30 Wall Ball 10 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch – Double Metcon (AMRAP – Rounds and Reps) Amrap 9’ 9 Sdhp 18 kB snatch 30 double unders Rx: 60/40 kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (Bench Press 3×10 @ 70%) Metcon (No Measure) Accessory 2 Rounds Bent over row 12 each side KB bottom up press 10 each side bicep curls 12 Metcon (AMRAP – Reps) 3 Rounds In 3 mins Run 400m and then max burpee box jump overs […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 100 Jumping Lunges 90 Mountain Climbers 80 Plate GTOH 70 Sit Ups 60 KB Swings 50 Push Ups 40 Goblet Squats 30 Wall Balls 20 Burpees 10 Pull Ups