Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Power Cleans 85/60kg 10 TTB 15 Wall Ball Run 400m rest 5min Metcon (AMRAP – Rounds and Reps) 8min AMRAP 24 DUs 12 Air squats
Monthly Archives: June 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean & Jerk (1×1) heavy single Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Thrusters 35/25kg 40 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×10@65%) Accessory Upper Body pull superset- 3×10 TTB Metcon (AMRAP – Rounds and Reps) 2 rounds 4 min AMRAP 10 KB Snatch 24/16 16 KB swings- American Rest 4 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time Complete the following with one partner working at a time. Alternate as needed, but do not share movements. Partner 1: 50 Box Jumps (24/20) 50 Kettlebell Swings (24/16 ) 50 AbMat Sit-Ups 50 Deadlifts (70/50) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (1×3) TNG Power Snatch 3RM Metcon (AMRAP – Rounds and Reps) Run 800m 30 Power Snatch 60/40kg Run 800m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Squat Snatch 50/35kg Complete 1 round of Cindy after each set 5 Pull-Ups 10 Push Ups 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build up to Heavy Single) Metcon (No Measure) Accessory Superset Upper Body Push Ring Dips 3 x 10 Metcon (AMRAP – Rounds) OMEM 16 1. 15 Wall Ball 2. 15 TTB 3. 15 Box Jumps 4. 220m Row
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Hang Power Cleans 45/30kg 15 Wall Ball Cleans Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Push Press 45/30kg 10 Bar Facing Burpee’s Rest 4 Mins Metcon (AMRAP – Rounds and Reps) AMRAP […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean+Hang Clean +Jerk (8×1) 8 Rounds Every 2 Mins Clean + Hang Clean + Jerk Metcon (Time) For time Run 400m 21 KB Swings 24/16 12 C2B Pull-Ups Run 400m 30 Box Jumps 30 Wall Ball 9/7 Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×10@60%) Superset with 10 strict pull ups Metcon (AMRAP – Rounds and Reps) 2 Rounds 3 Min AMRAP 15 KB Swings 10 Box Jump Overs Rest 3 Mins Thanks to Graham McFadden for valuable input on programming