Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 10 minutes skills on Roll to candlestick 3 Rounds Level 1 5 Roll to Candlesticks 3 skin the cats 5 Ring Dips Level 2 10 Supermen 4 Pull Ups (Lowest band possible) 10 Box Dips Metcon (No Measure) 5 Rounds,every 3 mins 10 HSPU’s 20 […]
Monthly Archives: April 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch Hang Snatch + Snatch + OverheadSquat – Build to a heavy Metcon (AMRAP – Rounds and Reps) AMRAP – 15 Mins 15 Power Snatch 35/25kg 15 Overhead Squats 15 Box Jumps 300m Run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press 8,8,5,5,3,3,1,1 Weightlifting Metcon (No Measure) Superset – 3 RoundsKB SIngle arm Bent over Row 12 each side KB Bottom Up press 10 each side Bicep Curls 12(10) Metcon (Time) For Time 21-15-9 TTB Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP in 30 Mins 5 Deadlifts 120/90kg 13 Push-Ups 9 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Jerk (5 X 3) 5 X 3 @ 85% OF 3RM Metcon (No Measure) 16 Shuttle runs 75 HSPU’S
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 800m run Partner Workout 1 team member completes 5 Bar facing burpee’s then completes as many thrusters as possible (45/30kg). At the top of the next minute the other partner does 5 bar facing burpee’s and performs as many thrusters as possible. […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean 3 TNG Power Clean EMOM x 5 min @75% 2 TNG Power Clean EMOM x 5 min @80% 1 Power Clean every 30 sec x 5 @90% Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans 60/40kg 3 Box Jumps 6+6, 9+9…etc
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Skills: Skin the CatMax 3 x 3 with 10 sec hold on each rep Metcon (Time) 25 Min Cap Run 500m 40 Wall Ball 20 TTB Run 400m 30 Wall Ball 15 TTB Run 300m 20 Wall Ball 10 TTB Run 200m 10 Wall Ball […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (4,4,4,4) Heavier than last week Metcon (No Measure) 4 Rounds Every 4 Mins 25 Burpees 20 KB Snatch 30 DBL Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run