Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Doubles every 90 seconds x 8 (Moderate weight)) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Burpee Tuck Jumps, 15 Power Snatch 35/25kg
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner AMRAP : 40 Mins Buy in : 500m Run with Partner then AMRAP 31 Burpees 31 Jumping Lunges 31 Deadlift 40/25KG 31 Push Ups 31 Box Jumps 31 Hang Power Cleans 40/25KG 31 Air Squat 31 KB Swing 31 Shoulder to […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat – heavy 5 then 3 x 3 @90%) Back Squat – heavy 5 (No more than 90% of capability) then 3×3 @ 90% Metcon (Time) 5 Rounds For Time: 5 Back Squats @ 50%, 20 KB Goblet lunges 24/16kg, 20 jumping lunges, 20 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD. 0-20 mins: 160 bar facing burpees remaining time max clean and jerk 40/25kg. 20-25 min Rest Metcon (Time) Partner WOD 25-45mins: 50 cal Row Run 500m, 40 cal row run 500m, 30 cal row run 500m, 20 cal row run 500m, 10 […]
Viribus CrossFit – CrossFit View Public Whiteboard Clean Deadlift + 3 Hang Power Clean. (Find a moderately challenging weight for the day.) Clean Deadlift + 3 Hang Power Clean. Metcon (Time) 4 Rounds for time (20 Min Cap) 15 Air Squats 12 Deadlifts 50/35kg 9 Hang Power Cleans Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Heavy 3 (Around 90% of capability) then 3×2 @ 90%) Metcon (Time) 3 rounds for time. 30 Wall Balls 9/7kg 20 Box Jumps 24/20″
Viribus CrossFit – CrossFit View Public Whiteboard Strict Press heavy 5 (No more than 90% of capability). (1 x 5) Strict Press heavy 5 (No more than 90% of capability) Then 3×3 @ 90% of heavy 5. Superset the % work with SA KB Bent Over Row 8+ 8 and 30s side planks (3 x […]
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift + 3 Hang Power Snatch. (Find a moderatley challenging weight.) Snatch Deadlift + 3 Hang Power Snatch. Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double Unders 20 KB Snatch 10 C2B Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) TEAM 1776 For Time (in a Team of Three) Kettlebell Swings (24/16kg) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Sit-Ups Row (calories) Double-Unders Wall Balls (9/7kg) Kettlebell Push Press (24/16kg) Pull-ups As a team, complete a total of 1776 reps of all movements, in any […]
Viribus CrossFit – CrossFit View Public Whiteboard Halt Split Jerk (Pause in Catch) (5 x 4) Halt Split Jerk (Pause in catch) Halt Jerk Dip (Pause in Dip) (5 x 3 Moderate weight with good control in both) Halt Jerk Dip (Pause in Dip) Metcon (AMRAP – Rounds and Reps) 12 Min Ladder 3 SDHP […]