Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift+ Hang Snatch+High Hang Snatch (1×3) Snatch Deadlift+ Hang Snatch+High Hang Snatchx3- working at a moderate load across all 3 sets Metcon (AMRAP – Rounds and Reps) Partner WOD 12 min AMRAP 6 Power Snatches 52.5/35kg 12 Front Rack lunges 24 Wall Balls
Monthly Archives: February 2019
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 30 DUs 20 Plate GTO 20/10 7 Burpee Pull Ups Run 300m Rest 3 mins Altenating Tabata dish tucks and plank Rest 3 min 5 rounds 30 sec Bumper plate carry(isometric bicep hold 30 secs rest 10/15 ( to […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 16 SA Clean and jerk 24/16 8 down ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 ( 3 sec pause at bottom) Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 SDHP 35/25kg 20 air squats
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5(double overhand grip) Superset ring dips Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 3 Power Cleans 60/40 6 Push ups 9 Ab mat situps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting BB Lunges (3×10+10) BB Lunges 3×10+10 (tempo 3 0 1) Superset 1/2 kneeling filly press 3×12+12Go heavier than week 1 Metcon (AMRAP – Rounds) EMOM 15min 1. 15 KB swings 24/16 (American) 2 15 Box Jumps (step down) 3. 12 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LEGION 8 8 Rounds for time 8 Thrusters 35/25kg 8 chest 2 bar 8 clapping push ups 8 Power snatches 35/25kg 8 knees to elbow 8 Sumo Deadlift high pulls 35/25 8 Hspu’s 8 toes to bar Then 800 run Time Cap 40 min
Viribus CrossFit – CrossFit View Public Whiteboard Clean and Jerk (1×1) Power clean+ hang clean+jerk( work up to a heavy for the day) Metcon (AMRAP – Rounds) EMOM for 20 min 1. 15/12 Cal row 2. 12/14 Barbell step ups 15/20kg 3. 2/3 strict pull ups 4.45 hollow rocks 5. 12/14 SA KB Press 12/16kg