Monthly Archives: July 2019

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 8) Metcon (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 50/35kg 20 Russian KB Swings 24/16 30 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard DONNY: Metcon (Time) 21-15-9-9-15-21 Deadlifts 100/75kg Burpees

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 90s x 5:Mid-Hang Muscle Snatch + Mid-Hang Power Snatch Then: Every 90s x 5:Mid-Hang Power Snatch + Mid-Hang Snatch Keep the load for this complex moderate and focus on speed and footwork. Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 TTB 12 KB […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 18 Min AMRAP 20 Toes to Bar 30 Shoulder to Overhead 45/30kg 800m Row Metcon (AMRAP – Rounds and Reps) Rest 9 Mins 18 Min AMRAP 10 Synchro Burpee’s 20 Box Jumps Run 300m then, Burpees 12, 14, 16, 18… […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4X4) Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 1 Power Clean 70-80% of 1RM 3 Strict Pull-Ups 6 Hand release push-ups 9 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press ( 4×8) Metcon (AMRAP – Rounds) Every 90 seconds, for 18 minutes: Station 1 – 200m row Station 2 – 20 kB Snatches Station 3 – 20 Single-Arm kB Overhead Lunges (10 RA + 10LA)24/16kg Station 4 – Rest

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics SKIN THE CAT (1) reps,holds and progressions Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP Run 300m 7 Down & Ups 5 Chest to bar Pull-ups Metcon (AMRAP – Rounds and Reps) Rest 5 Mins 10 Min AMRAP Row 300m 50 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat ( 4×4) Metcon (Time) 5 rounds Min 1: 10 Burpee Box Jump Overs Min 2: Max KB Step Ups (alternating legs) 16/24KG Min 3: Rest Metcon (Time) 5 rounds Min 1: 10 Burpee Box Jump Overs Min 2: Max KB Step Ups (alternating legs) 16/24KG […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds – 20 Minute time cap 12 Russian KB Swings 24/16 10 T2B 8 Box Jump Overs Metcon (AMRAP – Rounds and Reps) Rest 5 mins METAFIT AMRAP 15 Mins 10 Burpees 8 Push ups 10 Med Ball Russian Twist (9/7) 8 Med Ball Thrusters […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (2 X 5) Every 90s x 5 2 Hang Muscle Snatch Then: Every 90 x 5 2 Hang Snatch Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Burpee’s 12 KB Snatch 24/16KG