Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Clean + Power Clean (Moderate Challenging Weight) Hang Power Clean + Power Clean Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 1 min rest. 3 Power Cleans50/35kg, 4 KB Strict Press on Right & Left 24/16kg 5 Burpee Tuck Jumps
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Heavy 5 (Not Max) then 3×3@ 90%) Metcon (AMRAP – Rounds) EMOM x 4. Min 1. 8 Double KB Squats 24/16kg. Min 2. 8 Strict Pull-ups. Min 3. 6 Hand Stand Push Ups
Viribus CrossFit – CrossFit View Public Whiteboard Strict Press build to a heavy 3 (Not Max) then 3×2 @ 90%. Superset 3 sets 12 KB Chest press 9+9 KB Bent Over Row (1 X 3 Then 3 X 2 Reps) Strict Press build to a heavy 3 (Not Max) then 3×2 @ 90%. Superset 3 […]
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch + Over Head Squat (Moderate Challenging Weight) Hang Power Snatch + Power Snatch + Over Head Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 12 Bar Facing Burpee’s 9 Power Snatch 40/25kg 6 Over Head Squat
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) I PLANK, YOU PLANK… For Time (with a Partner) 5,000 meter Row 50 Front Squats @50% of 1 Rep Max 60 Box Jumps 24/20″ Break it up any way you like. Only one partner may work at a time. While one partner is working, the other […]
Viribus CrossFit – CrossFit View Public Whiteboard 1/2 Kneel step up with knee drive 8+8 Superset with SA KB Chest Press 10+10 30second Right Side Plank 30second Left side Plank (20 mins) 1/2 Kneel step up with knee drive 8+8 Superset with SA KB Chest Press 10+10 30 second Right Side Plank 30 second Left […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP: 14 Wall Ball 7 Hang Power Snatch 40/25kg Rest 5 Mins 7 Min AMRAP: 35 Double Unders 7 HSPU Rest 5 Mins 7 Min AMRAP: 14 Down & Ups 7 Hang Power Cleans 50/35kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Every 90 seconds x 8 Doubles (Moderate Weight)) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 10 Sumo Deadlift High Pull 42.5/30KG 15 Air Squats 20 lateral bar hops
Viribus CrossFit – CrossFit View Public Whiteboard Front Rack Reverse Lunge (4 X 12) Front Rack Reverse Lunge Metcon (3 Rounds for reps) 0-3: mins max cal row. 3-5: rest. 5-8: 6 Toes To Bar 12 Wall Ball. 8-10: rest. 10-13: 10 KB Snatch 5 Burpee’s.
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill Class: Strict Hand Stand Push UP) Metcon (Time) 21-18-15-12-9-6-3 Sumo Deadlift High Pull & Push Jerk 35/25kg