Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘ BULL’ 2 Rounds for Time 200 Double Unders 50 Overhead Squats 50/35kg 50 Pull-Ups 1 mile Run
Monthly Archives: November 2018
Viribus CrossFit – CrossFit View Public Whiteboard Hang Snatch + 2 Snatch (Build to Heavy) Hang Snatch + 2 Snatch Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Hang Snatch 40/25kg 5 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 6 Min AMRAP 15 Overhead Squats 35/25kg 30 Double Unders Rest 5 mins 7 Min Ladder 3, 3, 6, 6, etc Deadlift 80/60kg Box Jumps Rest 6 mins 8 Min AMRAP 8 Thrusters 42.5/30kg 8 Strict Pull Ups 8 BF Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard 4 rounds: ME Strict HSPU ME Kipping HSPU Max HSH Rest 90: between sets (Beginners work on technique) 4 rounds: ME Strict HSPU ME Kipping HSPU Max HSH Rest 90: between sets Metcon (Time) Helen 3 RFT Run 300m 21 KB Swings 12 Pull Ups Rest 1 Min
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 @ 80%. Then Max Reps @ 80%) Metcon (AMRAP – Rounds) 6 Rounds Every 2 Minutes 30UB Wall Ball 9/7kg 16 KB Snatch 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Every 2 mins Hang Clean + 2 Cleans (12 Mins) Every 2 mins Hang Clean + 2 Cleans Metcon (Time) Run 800m 21 Box Jumps 30 Front Rack Lunges 60/45kg Run 500m 15 Box Jumps 20 Front Rack Lunges Run 300m 9 Box Jumps 10 Front Rack Lunges
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 X 8) Weightlifting Super set: Single Arm Ring Rows 10+10 1/2 Kneeling bottom up press 8+8 (1 Round) Super set: Single Arm Ring Rows 10+10 1/2 Kneeling bottom up press 8+8 Metcon (AMRAP – Rounds) 3 Rounds Every 6 Mins Row 500m 10 Push […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) YVONNE For Time (with a Partner) 76 Air Squats 76 KB Push Presses (24/16KG) 76 AbMat Sit-Ups 76 Wall Ball Shots (9/7KG) 76 Burpees 76 Wallball Twists (9/7KG) 76 Push-Ups 76 Kettlebell Swings (24/16KG) 76 Wall Ball Cleans (9/7KG) 800m Run with Partner
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch + Snatch (EMOM 10 – Increasing load) Power Snatch + Snatch Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 3 Power Snatch 40/25kg 5 Overhead Squats 7 Push-Ups Rest 1 Min
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Jackie 1,000 Metre Row 50 Thrusters 40/30kg 30 Pull-ups Then, 2 Rounds Run 800m Rest 2 Mins Run 500m Rest 2 Mins Run 300m Rest 2 Mins