Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 20-1 Burpees 200m run after each round Time Cap 45min
Monthly Archives: February 2019
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×4) Deadlift 3×4 all at same weight-heavier than last week Superset with Filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 SDHP 40/30KG 10 Push Press 8 T2B Rest 3 min Tabata Russian twist KB/WB/KB/WB
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×4) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) 5 Rounds for Time In 2 mins 30 Wall Balls- in remaining time max DUs (accumulate score on DU’s over rounds and record as reps) Rest one minute between rounds
Viribus CrossFit – CrossFit View Public Whiteboard Paused Bench Press Paused Bench Press (3-1-1) superset isometric holds-plank 30-60 secs Metcon (Time) FOR TIME 50 Cal row 30 Burpee box jump overs 30KB snatch 24/16
Viribus CrossFit – CrossFit View Public Whiteboard Power clean+Hang power clean (1X5) Power Clean+Hang Power Clean, 1X5 all at same weight 80% Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Hang Power Clean 45/30 kg 10 Front squats Rest 3 min Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Power Cleans […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SAMAN HERO WOD 8 Rounds for Time 13 Deadlifts (80/55kg) 17 Wall Balls (9/7) 400 meter run Time Cap 45min
Viribus CrossFit – CrossFit View Public Whiteboard Jerk Racks (5×3) Tall Jerk 5×2 light Paused Jerk 5×3 moderate ( no more than 60%)-score 2 sec pause in the dip and 2 sec pause in the catch Alternating Split lunges- work up to a moderate heavy 10 score Split lunges Pull Ups (max) 1 max set […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM 36 1. 12 Cal Row 2. 10 Power Snatch 35/25kg 3. 10 Burpees 4. 10 Thrusters 35/25 5. 12 TTB 6. Rest
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (4-4-4) Double overhand grip Superset with KB 1/2 Kneeling wood chop 3×10=10 Metcon (AMRAP – Rounds and Reps) 8 min ladder 3,6,9,12,15,18……. Deadlift 45/30kg Hang Power Clean Shoulder to Overhead
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4×6) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds) EMOM 12min 1, 15 KB Swings Russian 24/16kg 2.18 lunges 24/16kg 3. 50 DUs/ 80 SUs