Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1 X 6) Every 2 mins x 6 High Hang Snatch Metcon (AMRAP – Rounds and Reps) 3 Min AMRAP 3 Toes to bar 6 Hand release push-ups 9 Air Squats Rest 2 mins 3 Min AMRAP Run 400m Max Single Arm KB Hang Clean & […]
Monthly Archives: June 2019
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every 3 mins x 12 Row 250mrecord rounds completed and fastest round.
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1 X 5) Every 3 mins: High Hang Clean + Hang Clean + Clean + 2 Jerks x 5 (pick a weight that allows you to move well for all 5 sets) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Single Arm […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (ladder or progressions) Metcon (Time) Running Annie (25 min cap) Run 800m 50 Double Unders 50 Ab Mat Sit-Ups Run 400m 40 + 40 Run 400 30 + 30 Run 300 20 + 20 Run 300 10 + 10
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 X 5) Metcon (Time) 4 rounds for time (10 min cap) 15 Burpees 30 Wall ball
Viribus CrossFit – CrossFit View Public Whiteboard Hotshots 19 (Time) Hotshots 19 6 Rounds for Time 30 Air Squats 19 Power Cleans 50/30kg 7 Strict Pull ups Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD’s 10 Min AMRAP 50 Double Unders 15 Push Press/35/25kg 10 Toes t bar Rest 5 Mins 10 Min AMRAP 20 KB Goblet Lunges 24/16kg 15 Russian Swings 10 Burpee Box Jump Overs Rest 5 Mins 10 Min AMRAP 20/15 Cal […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (3×2 @ 80% 2×2 @ 85% 2×1 @ 90%) Metcon (AMRAP – Rounds) EMOM x 5 Min 1. 10 Overhead Lunge 42.5/30kg Min 2: 12 Power Snatch Min 3: 7 Chest to bar Pull-ups Min 4. Rest
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds Run 800m Rest 2 mins Run 400m Rest 90s Run 300m Rest 1 Min
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (80-85% EVERY 2 MINS X 7) Metcon (Time) 50 Cal Row 50 Wall Ball (7 min cap)