Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 6 Rounds. Min 1: Hang Clean + Clean @85% Min 2: 10 Lateral KB Box Step Ups 24/16kg Min 3: 12 Cals Rower Min 4: 10 + 10 1/2 kneeling Wallball toss 9/7kg Min 5: 5 Strict Pull-Ups
Monthly Archives: October 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build to heavy) Metcon (AMRAP – Rounds) OMEM 18 1: Row 15 Cals 2: 12 Bar Touching Burpees 3: Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5RM Re-test) Weightlifting Alternating KB bicep curls (3 x 12 Each arm) Alternating KB bicep curls Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 9 TTB 9 Push Press 50/35kg 9 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Beginners to Advanced) Metcon (Time) For Time : 40 KB Snatch 24/16kg 35 TTB 30 Cal Row 25 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5RM Retest) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Power Cleans 50/35kg 15 Wall Ball 9/7kg
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 in) 50 Kettlebell Swings (24/16kg) 50 AbMat Sit-Ups 50 Deadlifts (70/50kg) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 (Heavier than last week)) Reverse Lunges (5 x 4+4) Reverse Lunges Metcon (AMRAP – Rounds and Reps) 17.3 12 Min AMRAP OF 2 rounds of: 30 Metre weighted walking lunge 16 TTB 8 power cleans 60/40Kg Then, 2 rounds of: 30 Metre […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (4 Rounds for reps) 7 Min AMRAP 15 KB Swings 24/26kg 15 Wall Ball Rest 3 Mins 7 Min AMRAP 35 Double Unders 15 Ab Mat Sit-Ups Rest 3 Mins 7 Min Row for cals Rest 3 Mins 7 Min Run 800m then ME Bar Touching Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard 1 Clean + 1 Hang Clen + 2 Front Squats (Every 3 mins for 18 Mins) 1 Clean + 1 Hang Clen + 2 Front Squats Metcon (AMRAP – Rounds) EMOM 10 Minutes 1. 11 Thrusters 40/30kg 2. 11 SDHP
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @ 95%) Metcon (AMRAP – Reps) 3 Min Run 400m 3 Min Rest 3 Min Cals Rower 3 Min Rest 3 Min AMRAP 10 Burpee’s 10 KB Snatch 24/16