Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 8) HEAVIER THAN LAST WEEK Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Box Jumps 15 Thrusters 35/25kg
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod 3×8 min amrap 8 thruster 42.5/30kg 8 bar hop burpee 2 min rest 8 box jump 10 WB Rest two min 10/8 cal row 10 KB snatch 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 2 Mins x 3:3 Hang Muscle SnatchesThen, Every 2 Mins x 3:2 Hang Power SnatchesThen, Every 2 Mins x 4:1 Hang Snatch” Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders 14 KB Snatch
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP (partner) Run 800m 80 Wall Ball Cleans (switching every 20) Run 400m 60 HSPU 50 Cals Row 40 kB Snatch 24/16kg 30 Toes to Bar 20 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4X8) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Burpee tuck jumps 10 KB Step Ups 24/16KG then 6 + 12, 7 +14, 8+16 9+18 …. Run 300m after each round
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 X 12) Metcon (No Measure) Not for time: 20 mins Part A: 10+10 SA KB Push Press 6 KB Turkish get ups (alternating) 30s Handstand Part B: 10+10 SA kB Bench Press 5+5 SA kb Lateral raise (tempo, slow up, pause) 30s Plank Shoulder […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (Scaling and progressions) Metcon (AMRAP – Rounds) Every 90s x 5 1. 10 Pull-Ups 2. Row 250m 3. 15 TTB 4. 50 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 8) Metcon (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 50/35kg 20 Russian KB Swings 24/16 30 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard DONNY: Metcon (Time) 21-15-9-9-15-21 Deadlifts 100/75kg Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 90s x 5:Mid-Hang Muscle Snatch + Mid-Hang Power Snatch Then: Every 90s x 5:Mid-Hang Power Snatch + Mid-Hang Snatch Keep the load for this complex moderate and focus on speed and footwork. Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 TTB 12 KB […]