Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Weightlifting Back Squat (3 X 3) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Front Rack Lunges 50/30kg 15 Russian kb Swings 24/16kg Run 300M
Monthly Archives: June 2019
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time 10 Burpees 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 50 lunges 10 Power Cleans 50/35kg 10 Burpees 25 Push Ups 50 Lunges 100 Sit ups 10 Power Cleans 50/35kg 10 Burpees 25 Push […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) In Pairs 18 Min cap 40 Cleans 50/30kg 40 Toes to Bar 30 Cleans 50/30kg 30 Toes to Bar 20 Cleans 50/30kg 20 Toes to Bar In remaining time Max clean & Jerk rest 5 mins In Pairs In 18 Min Run 800m 100 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1 X 6) Every 2 mins x 6 Hang Snatch Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Overhead Squats 42.5/30kg 5 Chest to bar Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 6 Rounds 30 seconds of Bar touching Burpee’s 30 seconds rest 6 Rounds 30 seconds of Rowing (calories) 30 seconds rest 6 Rounds 30 seconds of 10m Shuttle sprints 30 seconds rest 6 Rounds 30 seconds of Wall Ball 30 seconds rest 6 Rounds […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1 X 5) Every 2:30 x 5 Hang Clean + Clean + 2 Jerks (pick a weight that allows you to move well for all 5 sets) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 50 Double Unders 16 KB Hang Clean & […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups Progressions on strict handstand Push-ups and Pull-ups Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Handstand Push-ups 10 Toes to bar Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (3 X 3) Metcon (AMRAP – Rounds and Reps) AMRAP 4 rounds 3 Min AMRAP 3 Bar Facing Burpee’s 6 Thrusters 35/25kg 9 KB Swings (eye level) 1 Min rest between rounds
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) COUNTDOWN WOD For time. Run 800m 100 jumping lunges 90 mountain climbers 80 gtoh with plate 20/10 70 sit ups 60kb swings 24/16 50 pushups 40 goblet squats24/16 30 Wall balls9/7 20 burpees 10 pull ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Sat Partner WOD’s 10 Min AMRAP 7 HSPU 14 Box Jump Overs 7 KB Swings(eye level)25/16 kg Rest 5 mins 10 Min AMRAP 10 Chest to Bar Pull-Ups 20 Pistols 30 Cal Row Rest 5 Mins 10 Min AMRAP 10 Min 10-20-30-40-50… […]