Viribus CrossFit – CrossFit View Public Whiteboard TEMPO BENCH PRESS (4×4) Tempo Bench Press (3-1-1) superset with isometric pull up holds 10-30 seconds depending on ability Metcon (Time) 5 Rounds for Time 9 KB Snatch RA+ 9 KB Snatch LA 24/16 9 Burpee Box Jump Overs
Monthly Archives: February 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN (3×1) EMOM X5 High hang Clean working between 50-65% Every 90 seconds for 6 min Hang Clean working between 65-80% Every 2 mins for 6 min 1 Clean 80% Weight always controlled Metcon (Time) For time 1000m row 30 Power Cleans 60/40kg 30 pull ups 14 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Yvonne For Time (with a Partner) 800m run 76 Air Squats 76 KB Push Presses (24/16) 76 AbMat Sit-Ups 76 Wall Balls (9/7) 76 Burpees 76 Medball Twists (9/7) 76 Push-Ups 76 Kettlebell Swings (24/16 lb) 76 KB Thrusters (24/16) 400 meter Run with Partner Time […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×3) Snatch x3- take a step back from the bar after each rep- Only lift to weight which keeps composure. Metcon (AMRAP – Reps) In 12 min 5 rounds 8 Power Snatch 35/25kg 24 air squats 8 Bar facing Burpees Max DUs in remaider of time […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 40 min EMOM 14 KB Cleans24/16 8 Burpee pull ups 15 Wall Balls 9/7 30 DUs- 50 SUs Rest
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Deadlift with overhand grip. Superset with KB half kneeling wood chop 3×10+10 Metcon (AMRAP – Rounds and Reps) 15.4 8 min AMRAP 3 HSPUs- 3 Cleans 60/40kg, 6 HSPUs-3 Cleans 9 HSPUs- 3 Cleans 12 HSPUs- 6 Cleans 15 HSPUs- 6 Cleans 18 HSPUs- 6 Cleans […]
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4×6) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 50/40 Cal row 12 Burpees 12 Wall Balls 9/2 12 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Tempo Bench Press (4×4) Tempo Bench Press 4×4(3-1-1) superset with isometric holds on ring rows, 10-30 seconds weighted or not weighted, depending on ability Metcon (Time) Annie 50-40-30-20-10 KB snatch 24/16 Abmat sit ups 20min Time Cap
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean (1×3) You do one rep and step away from the bar Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Cleans 60/40kg 10 pull ups 30 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GARY PURDHAM AMRAP with a partner in 31 minutes 31 Burpees 31 Double unders 31 Deadlifts 45/30 31 Push ups 31 Box jumps 31 Hang Power Cleans 45/30 31 Air squats 31 KB swings 24/16 31 Shoulder to overhead 45/30 31 Abmat […]