Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×12) A challenging weight for unbroken reps without compromising form Metcon (Time) For Time Run 300m 27 Burpee’s Run 300m 21 Burpee’s Run 300m 15 Burpees Run 300m
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×15) Find a challenging weight for unbroken sets- if set breaks reduce weight and try again Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 KB Push Press 10+10 24/16kg 20 Air Squats 20 KB Snatch 24/16 KG
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Dips (5×5) 5 sets of 5 scaling options L1 Weighted with Wall Ball L2 Stict L3 Using Bands Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 5 Pull-Ups Rest 6 min Metcon (AMRAP – Rounds and Reps) 10 MIn AMRAP Row 18/15 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3×12) This is about amount of reps with good form, not the amount of weight. Find a weight which you can do each set unbroken. Metcon (AMRAP – Rounds and Reps) 6 min ladder 4-8-12-16 etc Front Rack Reverse Lunges 45/30kg Russian Swings 24/16KG
Viribus CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) HOLLEYMAN 30 Rounds for time 5 Wall Balls 9/7kg 3 HSPUs 1 Power Clean 60/35 kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 60s x 3:2 Hang Muscle Snatches Every 90s x 4:2 Hang Power Snatches Every 2 mins x 5 1 Hang Snatch Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 KB Hang Clean & Jerk (6+6) 6 Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Pairs 0-20 Mins AMRAP 10 Overhead Squat 50/30kg 20 TTB 40 WallBall Cleans 20-27 Mins Rest Metcon (AMRAP – Reps) 27-37 Mins 1 Mins of Burpee Box Jump Overs (alternating every min: 5 rounds each)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4 X 8) heavier than last week Metcon (AMRAP – Rounds and Reps) 9 min ladder 4-8-12-16 etc Wall Ball Hang Power Clean 52.5/35kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 X 12) Heavier than last week. Metcon (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch24/16kg 2nd 90s: 20 Negative Push-Ups (3 secs) 3rd 90s: 20 cal Row
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Ring Dips (5 X 5) At most challenging progression. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Row 500m 50 Double Unders 10 Strict HSPU Rest 5 Mins 15 Min AMRAP Run 400m 21 AB Mat Sit-Ups 12 C2B Pull-Ups