Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4 X 8) heavier than last week Metcon (AMRAP – Rounds and Reps) 9 min ladder 4-8-12-16 etc Wall Ball Hang Power Clean 52.5/35kg
Monthly Archives: July 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 X 12) Heavier than last week. Metcon (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch24/16kg 2nd 90s: 20 Negative Push-Ups (3 secs) 3rd 90s: 20 cal Row
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Dips (5 X 5) At most challenging progression. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Row 500m 50 Double Unders 10 Strict HSPU Rest 5 Mins 15 Min AMRAP Run 400m 21 AB Mat Sit-Ups 12 C2B Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 8) HEAVIER THAN LAST WEEK Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Box Jumps 15 Thrusters 35/25kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod 3×8 min amrap 8 thruster 42.5/30kg 8 bar hop burpee 2 min rest 8 box jump 10 WB Rest two min 10/8 cal row 10 KB snatch 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 2 Mins x 3:3 Hang Muscle SnatchesThen, Every 2 Mins x 3:2 Hang Power SnatchesThen, Every 2 Mins x 4:1 Hang Snatch” Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders 14 KB Snatch
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP (partner) Run 800m 80 Wall Ball Cleans (switching every 20) Run 400m 60 HSPU 50 Cals Row 40 kB Snatch 24/16kg 30 Toes to Bar 20 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4X8) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Burpee tuck jumps 10 KB Step Ups 24/16KG then 6 + 12, 7 +14, 8+16 9+18 …. Run 300m after each round
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 X 12) Metcon (No Measure) Not for time: 20 mins Part A: 10+10 SA KB Push Press 6 KB Turkish get ups (alternating) 30s Handstand Part B: 10+10 SA kB Bench Press 5+5 SA kb Lateral raise (tempo, slow up, pause) 30s Plank Shoulder […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (Scaling and progressions) Metcon (AMRAP – Rounds) Every 90s x 5 1. 10 Pull-Ups 2. Row 250m 3. 15 TTB 4. 50 Double Unders