Viribus CrossFit – CrossFit View Public Whiteboard 3 Position Snatch: Floor + Below Knee + Above Knee (Find challenging but controlled weight) 3 Position Snatch: Floor + Below Knee + Above Knee Metcon (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16kg 30 seconds rest for total reps
Monthly Archives: October 2019
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Against a 7min clock Run 400m into ladder 3 Clusters 42.5/30kg 20 Double Unders ,6 +20, 9 +20 etc rest 5 mins Against a 7 min clock Run 400m into ladder 3 Toes To Bar 3 Power Snatch 35/25kg 6,6,9,9,12,12etc rest 5 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 8) Metcon (AMRAP – Reps) superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 3 Power Cleans 50/35kg 6 Lateral Burpee’s 9 Air Squats Rest 1 min
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Kipping Skills ) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 rounds of Cindy Run 300m Cindy 5 Pull-Ups 10 Push Ups 15 Air Squats Rest 5 mins WOD 2 12 Min AMRAP Row 500/400m 21 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard High Hang Power Clean (3-3-2-2) High Hang Power Clean Metcon (AMRAP – Reps) 3 rounds 60 sec Bar Touching Burpee’s 60 sec KB Hang Clean & Jerk (switch every 5 reps) 24/16kg 60 sec rest then 3 rounds 30 sec Bar Touching Burpee’s 30 sec KB Hang Clean […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 X 8) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 Russian Kettlebell Swings 10 Goblet Squats 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) THE GAUNTLET 40 Min AMRAP of: Jackie 1 Mile Run 50 Thrusters 20/15KG 30 Pull Ups Then Karabell 10 Rounds 3 Snatches 45/27.5KG 15 Wall Balls 9/7KG Then AMRAP of Cindy in the remainder of the 40mins 5 Pull Ups 10 Push […]
Viribus CrossFit – CrossFit View Public Whiteboard Clean Complex (Heavy Single. Every 2 mins x 6) Build to a heavy single clean CAP 10 mins Every 2 mins x 6 2 Cleans + Hang Cleans + 2 Front Squats @70% of heavy clean Metcon (Time) 100 Thrusters for time 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Pull + Power Snatch + Hang Snatch (Build to challenging but controlled weight) Snatch Pull + Power Snatch + Hang Snatch Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Toes To Bar 12 Power Snatch 42.5/30kg 60 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Upper Body Push + Carry (Quality of work) 15 Mins working through the following superset: Strict HSPU’s 45s KB Farmers Carry 45s Hollow Rocks/Dish-Tucks/or Dish Hold Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Run 400m 20 KB Hang Clean & Jerk (change every 5 reps) Row […]