Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2 Cleans 80/60kg 4 Box Jumps 30″/24″ 8 HSPU 12 TTB
Monthly Archives: October 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 X 5 @ 95%) Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 9 OH Squats 40/30kg 9 TTB Rest 4 Mins 6 Min AMRAP 5 + 5 Single Arm KB Push Press 24/16kg 20 Double Under
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) JORDYS GOODBYE For Time (with a Partner) 800 metre Run (with partner) 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release Push-Ups / Handstand Hold 50 Deadlifts (100/70 kg) 400 metre […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 Heavier than last week) Metcon (AMRAP – Rounds and Reps) In 12 Mins 30 Bar facing burpee’s in remainder of time AMRAP 10 STO 60/40kg 10 Front Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) OMEM 30 MIN 1 : 15-12 Cal Row MIN 2 : 15 Burpees MIN 3 : Rest
Viribus CrossFit – CrossFit View Public Whiteboard 1 Hang Snatch + 1 Snatch + 1 Overhead Squat (Find Heavy) 1 Hang Snatch + 1 Snatch + 1 Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Wall Ball 10 OH Squats 40/25kg 5 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 X 5 @92.5%) Metcon (AMRAP – Reps) 5 Rounds In 2 Mins Row 250m Max Push-ups Rest 1 Min Score is total Push-ups Metcon (AMRAP – Reps) 5 Rounds In 2 Mins Row 250m Max Push-ups Rest 1 Min Score is total Push-ups
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Beginners to Advanced (15 Mins)) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Mary 5 HSPU 10 Pistols 15 Pull-Ups