Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×6) Barbell Front Rack Step Ups 3 x 8 each leg ( moderate weight) Metcon (Time) For time: 50 Cal Row 40 Wall Ball 9/7KG 30 Box Jump Overs
Monthly Archives: September 2019
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (3×5) Strict Press- add 5/7.5kg from previous week. Superset 3×5 weighted Pull Ups Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Thrusters 35/25KG 10 Pull-ups Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Push Press 35/25kg 10 Hand […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) FILFHY 50 For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 20/16KG 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses 20/16KG 50 Back Extensions 50 Wall Ball Shots (9/7KG) 50 Burpees 50 Double-Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean (7×3) 3 Position Clean Perform 7 sets of 3 reps increasing the weight each set. The three positions are working from the top down: 1 – High Hang (Pockets) 2 – Above Knee 3 – The Floor Metcon (Time) Strength in Depth WOD 1 (12 min […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (1×1) EMOM x3 3 Hang Muscle Snatch Rest 1 Min Every 90s x 3 2 Hang Power Snatch Rest 1 Min Every 2 mins x 3 1 Power Snatch (measure) Metcon (AMRAP – Rounds and Reps) 3 Rounds AMRAP 3 mins 15 Power Snatch 35/25kg […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting UPPER BODY PUSH AND CARRY SUPERSET (4-5 rounds) 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s No measure Metcon (Time) 5 rounds 10 Sumo Deadlift High Pull 50/35kg 20 (10+10) KB Push Press 24/16kg 30 Mountain climbers
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 40 Dus 12 KB Snatch 24/16kg rest 5 mins One partner performs a complete round of the AMRAP before switching. Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlifts 80/55kg 20 air squats One partner performs a […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×8) Increase weight by 2.5/5kg from last week on the Back Squat Barbell Reverse Lunges 3 x 8 each leg Metcon (Time) 5 rounds 15 Wall Ball 9/7kg 10 Burpee’s 300m run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (3×5) Add 2.5/5kg to Strict Press from last week. Superser weighted pull ups 3×5 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull-ups 10 KB Hang Clean & Jerk 24/16kg 30 Double Unders