Viribus CrossFit – Crossfit View Public Whiteboard BACK SQUAT Back Squat (5×5 Find a challenging weight for unbroken reps and sound technique) Metcon (AMRAP – Rounds and Reps) (AMRAP – Rounds and Reps) 12’ AMRAP 10 KB Russian Swing 24/16Kg 10 Box Step Up 10 KB Shoulder to Overhead 10 Sit Ups
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit View Public Whiteboard UPPER BODY PUSH AND PULL Shoulder Press (3×5 Strict Press superset 3 x 5 pull ups) METCON (4 Rounds for time) 4 RFT Run 300m/ Row 400m 15 Thrusters 40/30kg 30 Abmat sit ups
Viribus CrossFit – Crossfit DEADLIFT Build up to challenging but confident sets of 3×3 Deadlift (3×3 Dealift Superset 3×8+8 Filly Press) AMRAP (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
Viribus CrossFit – Crossfit Arm Bar from Top Turtle (No Measure) CLOSED GUARD 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it […]
Viribus CrossFit – Crossfit Arm Bar from Top Turtle (No Measure) CLOSED GUARD 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Front Rack Lunges 42.5/30kg 8 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time Run 800m 70 Burpee’s 60 Sit-Ups 50 KB Swings 24/16kg 40 Pull-ups 30 HSPU Row 800m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat) Building Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Double Unders 20 KB Lunges 24/16 kg 15 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (4 X 8) superset with strict pullups 4 x 6-8 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5+5 KB Push Press 24/16kg 10 Deadlifts 70/45kg 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds and reps as possible in 12 minutes of: 11 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (20/10kg) – while next teammate completes the row and kb swings […]