Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GARRY PURDHAM AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (45/30 kg) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (45/30 kg) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (45/30 kg) […]
Monthly Archives: December 2018
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch and Hang Snatch (6 x 1) Every 2 mins for 12 mins (6 rounds) starting around 65% and building Power Snatch + Hang Power SnatchEvery 2 mins for 12 mins (6 rounds) starting around 65% and building Power Snatch + Hang Power Snatch Metcon (AMRAP – […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 0-10 mins ‘Fran’ 21-15-9 Reps For Time Thrusters (45/30 kg) Pull-Ups Teams of 2(Run together) 40 Burpees 300m Run 70 Pushups 300m Run 100 Walking Lunges 300m Run 140 Squats 300m Run 100 Walking Lunges 300m Run 70 Push Ups 300m Run 40 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working on progressions and advanced on HSPU) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 KB facing burpees 5 SA KB Thruster Right then left
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (2 x 3 @85%the max reps) Back Squat 2 sets of 3 @85% rest 3 mins then 1 x max reps at 85% Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Front Squat 60/40kg 10 TTB 20 Box lateral step overs
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean and Hang Power Clean ( 1) Every 90 seconds for 15 mins. Power Clean + Hang Power Clean. Build over the course of the first 7 sets to something that will be heavy for your final 3 attempts Metcon (Time) Every 4 mins for 12 mins […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4 x 4 @same weight, heavier than last week.) SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position x 2 Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 KB Snatch 24/16kg 35 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ‘McGhee’ 30 min AMRAP 5 Deadlifts 120/80kg 13 Push-ups 9 Box Jumps