Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2: 10 min ladder 2-4-6-8-10.. Bar Facing Burpee’s Front Squats 50/35KG Rest 5 Mins In 10 mins 150 Wall Ball 9/7KG into max Hand Stand Push Ups Rest 5 mins In 10 mins 10-20-30-40-50-…… Cal Row 50 Double Unders after […]
Monthly Archives: May 2019
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift, Low Hang Snatch Pull + Low hang power snatch (Find Heavy (Not Max)) Snatch Deadlift, Low Hang Snatch Pull + Low hang power snatch Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 8 Single Arm KB Push Press 4 +4, 12 KB Snatch, 16 KB […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 800m x 5 *Maintain a pace just below maximal efforts (85%), finish last 100m of each interval at maximum (100%) effort. *Rest 3 Minutes
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Power Clean+ 1 Hang Power Clean + 2 Front Squats + Split Jerk (At 80% of last week 5 rounds every 2 mins) 1 Power Clean+ 1 Hang Power Clean + 2 Front Squats + Split Jerk Metcon (AMRAP – Rounds and Reps) 10 min ladder: […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Skill Class) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 5 Toes To Bar, 10 Hand Stand Push Ups, 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (3 X 3) Metcon (AMRAP – Reps) 2 rounds: In 3 mins Run 300m in to max cal row, Rest 2 mins. In 3 mins 30 wall ball (9/7kg) into max burpee box jump overs (24/20″), Rest 2 mins
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) CRAIN 2 Rounds For Time 34 Push-Ups 50m Sprint 34 Deadlifts (60/40kg) 50m Sprint 34 Box Jumps (24/20 in) 50m Sprint 34 Thrusters (40/25kg) 50m Sprint 34 Burpees 50m Sprint 34 Wall Ball Shots (9/7kg) 50m Sprint 34 Pull-Ups 50m Sprint
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 rounds for time: In pairs 30 Box Jump Overs, 30 Cleans 42.5/30kg, 30 Pull-Ups, Run 800m Share workload, run together.
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift, Snatch Pull + Hang Snatch Pull + Hang Power Snatch (Find Heavy) Snatch Deadlift, Snatch Pull + Hang Snatch Pull + Hang Power Snatch Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 12 Hang Power Snatch 35/25kg, 12 Push-Ups, 12 Russian KB Swings 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 8 x 400m Run. Rest 2 mins between rounds