Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat ( 2 sets of 3 @80% ) rest 3 mins then max reps at 80% more reps than last week Metcon (Time) 5 Rounds 2 min on 2 min rest Row 18/15 Cals 12 Thrusters 42.5/30kg
Monthly Archives: November 2018
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean (Clean work to a heavy single for the day) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Squats 52.5/35kg 30 Double Unders (50 Singles)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Press 3×6 at the same weight) SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 15 Deadlifts 85/60kg 12 kB Push Press 6+6, 6 C2B or 8 Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time 100 Jumping Lunges 90 Bumper Plate GTO 20/10kg 80 Abmat Sit-ups 70 KB Swings 24/16kg 60 Push-ups 50 Goblet Squats 24/16kg 40 Burpees 30 Box Jumps 20 Strict Pull-ups 10 Wall Walks 800m Run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting 2 Power Snatch every 90 sec for 15 mins (starting at 65% and building) 2 Power Snatch every 90 sec for 15 mins () Metcon (AMRAP – Reps) 3 rounds (18 mins) 1 min row (cals) 30 sec rest 1 Min KB Push Press. 30 sec rest. […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 40 mins Kelly 5 RFT 500m Run 30 Box Jumps 30 Wall Balls Then in teams of 3 max distance row in 9 mins switching every 200m for guys and 150m for girls
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (12 Mins working strict Pull-ups) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 KBSDHP 24/16kg 15 Push Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat ( 2 sets of 3 @80% ) rest 3 mins then max reps at 80% Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Box Jumps 8KB Swings 24/16kg 6 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Every 90 seconds for 15 mins 2 Power Cleans (starting @ 65% and building) Every 90 seconds for 15 mins 2 Power Cleans starting @ 65% and building Metcon (Time) 21 Bar Facing Burpees 10 Front Rack Lunges 60/40kg run 300m. Burpee’s 18-15-12-9 lunges and run stay the […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 X 6) At the same weight Metcon (AMRAP – Reps) 4 Rounds. Every 4 mins: 60 Double Unders (100 singles) 20 kB Snatch 24/16kg 6 C2B