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 […]
Category Archives: WOD
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 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3×12) Slightly heavier than last week( 5KG)- Find a weight for unbroken reps with good technique. Metcon (AMRAP – Reps) In 3 Mins Run 400m remaining time max Wall Ball 9/7 kg Rest 1 Min Metcon (AMRAP – Reps) In 3 min Run 400m remaining […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Jenkins Partner AMRAP 40 min 50 Burpees 400m run 50 KB swings 24/16 400m run 50 pull ups 400m run 50 push ups 400m run
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Pairs 35 Min AMRAP 50 Squat Cleans 40/25kg 40 Russian Swings 24/16 kg 30 Shoulder to Overhead 20 Box Jumps 10 Strict Pull-Ups Run 800m or Row 950m