Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 8 Rounds For Time 12 Deadlifts 55/35kg 9 Hang Power Cleans 6 Push Jerks All movements with same weight
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) FEMALE/MALE BEGINNER 2 Rounds for time of: (18 Min Timecap) 100 Single Unders 20 Over Head Squats 20/15kg 100 Single Unders 12 Knees To Chest 100 Single Unders 20 Overhead Squats 100 Single Unders 12 Knees To Chest MALE/FEMALE INTERMEDIATE 21-18-15-12-9-6-3 Reps for time of: Thrusters […]
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Snatch + Hang Snatch (starting around 60%) (Every 3 Mins x 6) Hang Power Snatch + Hang Snatch (starting around 60%) Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 3 Hang Snatch 45/30kg 6 Burpee’s 9 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Run 400m x 8 Rest 2 mins between runs
Viribus CrossFit – CrossFit View Public Whiteboard High Hang + Hang Clean + Jerk (Every 2 mins x 6) High Hang + Hang Clean + Jerk (every 2 mins x6) starting roughly at 60% of your 1RM Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Shoulder to overhead 42.5/30kg 10 Behind the neck […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Skills Class : Strict & Kipping) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Run 300m 5 Burpee Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 X 3) Metcon (AMRAP – Reps) In 3 Mins 20 KB Goblet Lunges 24/16kg 15 Burpees into max effort wall ball 9/7kg rest 2 mins In 3 Mins 20 KB Goblet Lunges 24/16kg 15 Burpees into max effort box jumps rest 2 mins In […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) NUKES In 10 Mins 1 mile Run Max Deadlifts (100/70kg) Rest 3 Mins In 12 Mins 1 mile Run Max Power Cleans (65/40kg) Rest 3 mins In 14 Mins 1 mile Run Max Overhead Squats (45/25kg)
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) In teams of 2: 10 min ladder 2-4-6-8-10.. Bar Facing Burpee’s Front Squats 50/35KG Rest 5 Mins In 10 mins 150 Wall Ball 9/7KG into max Hand Stand Push Ups Rest 5 mins In 10 mins 10-20-30-40-50-…… Cal Row 50 Double Unders after […]
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift, Low Hang Snatch Pull + Low hang power snatch (Find Heavy (Not Max)) Snatch Deadlift, Low Hang Snatch Pull + Low hang power snatch Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 8 Single Arm KB Push Press 4 +4, 12 KB Snatch, 16 KB […]