Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×12) Deload week at end of cycle so go lighter than previous two weeks, slower reps with focus on technique Metcon (AMRAP – Rounds) Every 5 mins x 3: 15 Power Cleans 60/40kg Run 400m score out of 3( rounds complete)
Monthly Archives: August 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×15) Deload week, go ligther than previous two weeks with focus on going slower Metcon (AMRAP – Rounds and Reps) 4 Rounds: AMRAP 4 Mins 5 HSPUs 10 Push Ups 15 Air Squats Rest 1 min between rounds Score is total of 4 rounds.
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (5x 5) Find your most challenging option of pull up. Level 1 weighted 9kg Wall Ball Level 2 strict Level 3 band Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Toes to bar 10 KB Hang Clean & Jerk 24/16kg 30 Double Unders rest […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3×12) This is a deload week in preparation for next cycle. Go lighter than previous two weeks and focus on slower lifts with good technique Metcon (Time) For Time 100 Front Rack lunges for time 40/30kg. At the start of each minute perform 5 Wall […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) MARY- 20 min AMRAP 5 HSPUs 10 Pistols 15 pull ups Metcon (AMRAP – Rounds and Reps) Chief Five 3 min AMRAPS in 19 minutes AMRAP in 3 min 3 Power Cleans 50/35kg 6 push ups 9 air squats Rest 1 min […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (4X1) Every Min x 2 3 Hang Muscle Snatch Then: Every 90s x 3 2 Hang Power Snatch Then: Every 90s x 3 1 Hang Snatch Then Every 2 mins x 4 1 Snatch (score this 4×1) Maintain good technique and control over the bar throughout- […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) In Pairs 3 Rounds Run 800m or row 1000-both do this together 100 Wall Ball 9/7kg 75 Air squats 50 KB Snatch 24/16kg 25 Bar Touching Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×12) Heavier than last week by 5kg- maintain unbroken reps with good technique and control the bar Metcon (AMRAP – Rounds) EMOM 15 Min 1: 10 KB Cleans 20/12kg Min 2: 12 KB lateral box stepovers 20/12kg (Hold KB at chest) Min 3: 20 Hollow Rocks […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×15) A challenging weight unbroken Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Strict Press 35/25kg 15 Air Squats rest 4 mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Chin Ups 10 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes to Bar/ Hand Stand Push Up (3×5) Toes to Bar 3X5 Level 1 strict Toes to Bar Level 2 Toes to Bar Level 3 Knees to chest Hand Stand Push Ups 3×5 Level 1 strict Level 2 kipping Level 3 Off Box Focus is on technique […]