Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Build to a heavy 2 Cleans and 1 Jerk Metcon (AMRAP – Rounds and Reps) AMRAP 8 Mins 5 Deadlifts 125/100kg 5 Bar facing burpee’s
Monthly Archives: April 2018
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Thrusters 42.5/30kg 30 Double Unders Rest 6 Mins 6 Min AMRAP 12 Goblet Squats 12 HSPU’s Rest 6 Mins 6 Min AMRAP 9 Push Press 42.4/30kg 9 PullUps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (6-4-2) Record weight on each, go as heavy as you can for each set. Rest as needed between sets Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Medball Cleans 20 SA KB OH Lunges(10 RA + 10 LA) Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 15 Mins Skills Level 1 Roll to Candlestick – Pistol Skin the Cat Ring Dip Level 2 Roll to Candlestick(scaled) Lowest Band Pullups Box Dips Metcon (No Measure) 3 Rounds Level 1 3 Skins the Cat(10 sec hold) 4 Roll to candlestick- Pistol 5 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (Heavy Double) Metcon (Time) 27-21-15-9 Power Snatch 35/25kg Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3 X 10 ) Find 70% and do 3 x 10 Metcon (No Measure) Accessory 3 Rounds KB Single arm Bent Over Row 12 each side KB Bottom Up press 3 x 10 each side Bicep Curls 12 Metcon (AMRAP – Rounds and Reps) AMRAP […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 Mins 6 Deadlifts 100/70kg 7 Burpee Pullups 10 KB Swings 200m run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Clean and Jerk 3 POS Hang Clean and JerkBuild to a Heavy Metcon (Time) 21-15-9 Burpees Front Rack Lunges 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 4 Rounds 4 Min AMRAP Run 300m 12 Thrusters 42.5/30kg 12 C2B Pull Ups Rest 4 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat Back Squat 6-4-2 use the heaviest weight you can for each set, rest as needed between sets. *Record weight for the 3 sets* Metcon (Time) 5 Rounds 25 Wall Balls 10 Overhead Lunges 20/10kg 20 box dips 10 Overhead Lunges 20/10kgBoth Overhead Lunges with a […]