Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In 3 min 20 Bumper plate GTO 20/10KG 15 KB Swings 24/16kg Max bar touching Burpees Rest 3 min Metcon (AMRAP – Reps) In 3 min 18/15 Cal Row 12 KB Box step overs 24/16KG Max KB squat cleans 24/16KG Rest 3 min Metcon […]
Monthly Archives: March 2019
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (2×3) Deadlift 2×3@same weight Superset half kneeling filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) Partner AMRAP 16min Run 600m-together 60 sit ups-share 16 Front rack lunges 40/25kg-share
Viribus CrossFit – CrossFit View Public Whiteboard Back Squat (2×3) Paused Back Squat 2 secondsRecord as 5×3 Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 14 Wall Balls 9/7 7 Power Cleans 40/25KG 7 Toes to bar
Viribus CrossFit – CrossFit View Public Whiteboard Tempo Bench Press (4×6) Tempo Bench Press 4×6(3-1-1) superset with isometric holds-plank, 30/40/50 seconds depending on ability. Metcon (Time) ladder 10,9,8,7,6,5,4,3,2,1 Deadlift 100/65kg Goblet squat 20/12kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 min AMRAP BUY IN 1000 ROW 20 Thrusters 40/25KG – Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 45 min Partner WOD (One partner working at a time) Buy in 600m run-together 20 Box Jumps (24/20″) 20 Pull-Ups 20 KB Swings 24/16 20 Front Rack Lunges 35/25 20 Push Press 35/25 20 Wall Ball Cleans 9/7 20 Burpees 20 […]
Viribus CrossFit – CrossFit View Public Whiteboard Behind the neck split jerk (1×2) Every 2 min x8 do 2 Behind the neck split jerks, building each set as long as form isn’t compromised. Record heaviest as score Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Run 300m 20 Single Arm KB Overhead lunges 24/16KG […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 10 Toes to bar 15 Thrusters 35/25KG REST 5 MIN Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 12/9 cal row 12 HSPU REST 5 MIN Metcon (AMRAP – Rounds and Reps) 8 MIN AMRAP 5 pull ups […]
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×3) Deadlift 3×3@same weight superset with filly press 3x 8+8 Metcon (AMRAP – Rounds) EMOM 1. 20-18 KB Snatch 20/12 KG 2. 20 jumping lunges 3. 45 seconds unbroken plank
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×3) Paused Back squat 5×3 Heavy controlled weight Metcon (AMRAP – Rounds) EMOM 15 min 1. 20 Wall Ball 9/7KG 2. 12 KB Lateral Box step overs 24/16 KG 3. 15 Burpees