Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (1×1) Hang Clean + Clean every 2 mins x 6 at 80%-a controlled weight with good technique Metcon (Time) Run 900m 40 Bar Facing Burpee’s 30 Hang Cleans 40/30kg
Monthly Archives: September 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (1×1) Hang Power Snatch + Power Snatch every 2 mins x 7 at 80%-a challenging weight with good technique Metcon (AMRAP – Rounds and Reps) In 13mins Run 600m: Into AMRAP 8 Power Snatch 35/25 kg 8 Back Squats 8 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 Mins working through the following superset: 8 Strict HSPU’s 45s KB Farmers Carry 24/16KG 45s Hollow Rocks/Dish-Tucks/or Dish Hold Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Burpee Box Jump Overs 10 Wall Balls 9/7kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD In 10 Mins 100/80 Cal Row-share into AMRAP 30 SDHP 35/25kg-share 60 lateral bar hops–share Rest 5 min Metcon (AMRAP – Rounds and Reps) PARTNER WOD In 10 Mins Buy in 25 pull ups. – each into AMRAP: 20 Shoulder […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×6) Back Squat increase weight by 2.5-5kg Front Rack BB Step Up’s 3 x 8 each leg Metcon (AMRAP – Reps) In 9 Mins Row 1000m 50 Thrusters 20/15kg into max burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (4×3) Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 20 KB Push Press 24/16KG 40 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ‘LESLEY’ AMRAP 35 min 24 Jumping lunges 24 Hollow rocks 24 Air squats 24 Abmat sit ups 24 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×1 Snatch) Take 15 mins to build to a heavy-ish Power Snatch 75% Maintain good techniques throughout, it is 75% so it should be a comfortable weight for technique. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 KB Snatch 24/16KG 15 TTB Run 300m
Viribus CrossFit – CrossFit View Public Whiteboard New Section Warm-up (No Measure) 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s Metcon (AMRAP – Rounds and Reps) In 9 Mins Row 1000m then AMRAP 6 Burpee’s 12 KB Push Press 24/16KG
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 0-18 mins AMRAP Run 400m (together) 50 Deadlifts 100/70kg share 100 OH lunges Plate 10/5KG – change every 20 50 KB Swing ( American) 24/16KG share 18-23 mins rest Metcon (AMRAP – Rounds and Reps) 23-41 mins AMRAP 10 Power […]