Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Tempo Bench Press (4×6) Tempo Bench Press 4×6(3-1-1) superset with isometric holds on ring rows, 10-30 seconds weighted or not weighted, depending on ability Metcon (Time) 10 Rounds for time 5 Toes to bar 7+7 Single Arm KB Push Press 24/16 20 Double Unders
Monthly Archives: March 2019
Viribus CrossFit – CrossFit View Public Whiteboard Clean +Hang Clean (1×1) EMOM 12min Clean +Hang Clean (increase weight each round to finish on 80%) Metcon (Calories) 0-5 min 20 Burpees 30 Goblet squat 24/16KG Max calorie row 5-8min rest Metcon (AMRAP – Rounds and Reps) 8-13 AMRAP 12 Deadlifts 60/40kg 12 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) JENKINS Partner WOD AMRAP 40min 50 Burpees 300m run 50 KB Swings 24/16kg 300m run 50 pull ups 300m run 50 push ups 300m run One partner working at a time, run together
Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3×3) Drop to split Jerk 3×3@75% Split Jerk (5×3 building) BTN split 5×3 buildingBuild to a weight which is challenging but can be controlled. Metcon (AMRAP – Rounds and Reps) Partner WOD 12min AMRAP 8 STO 60/40 kg 12 Front rack lounges 24 Wall Balls 9/7kg […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Distance) In 8 min 10 KB Snatch 24/16 20 DUs max distance on rower rest 5 min Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Toes to Bar 10 SDHP 42.5/30kg 14 air squats rest 5 mins Metcon (AMRAP – Reps) In 8 min Run […]
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×4) Deadlift 3×4@same weight Superset filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4X5) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) Rond 1: 0-3 min Row 600m Round 2: 3-6min KB Lunges 24/16 (one KB) Round 3: 6-9min Run 600m Round 4: 9-12min Row 600m Round 5: 12-15min KB Lunges 24/16 (one KB) Round […]
Viribus CrossFit – CrossFit View Public Whiteboard TEMPO BENCH PRESS (4×5) Tempo Bench Press (3-1-1) superset with isometric pull up holds 10-30 seconds depending on ability Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 8 Chest to Bar 12 Deadlifts 85/60kg 16 Push Ups
Viribus CrossFit – CrossFit View Public Whiteboard Hang Clean (3×3) 3 Hang Clean every 90 seconds( moderate weight with good control) x3 then KB weighted step ups 3×5+5 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30 Wall Ball Cleans 9/7 10 Burpees 30 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2 for Time Run 800m together Situps 50 each Lunges 50 each Partner carry 50ft Partner carry 50ft Air squats 100 each(one for one) Lunges 50 each Situps 50 each Run 800m together