Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 8) Metcon (AMRAP – Reps) superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 3 Power Cleans 50/35kg 6 Lateral Burpee’s 9 Air Squats Rest 1 min
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Kipping Skills ) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 rounds of Cindy Run 300m Cindy 5 Pull-Ups 10 Push Ups 15 Air Squats Rest 5 mins WOD 2 12 Min AMRAP Row 500/400m 21 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard High Hang Power Clean (3-3-2-2) High Hang Power Clean Metcon (AMRAP – Reps) 3 rounds 60 sec Bar Touching Burpee’s 60 sec KB Hang Clean & Jerk (switch every 5 reps) 24/16kg 60 sec rest then 3 rounds 30 sec Bar Touching Burpee’s 30 sec KB Hang Clean […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 X 8) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 40 Double Unders 20 Russian Kettlebell Swings 10 Goblet Squats 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) THE GAUNTLET 40 Min AMRAP of: Jackie 1 Mile Run 50 Thrusters 20/15KG 30 Pull Ups Then Karabell 10 Rounds 3 Snatches 45/27.5KG 15 Wall Balls 9/7KG Then AMRAP of Cindy in the remainder of the 40mins 5 Pull Ups 10 Push […]
Viribus CrossFit – CrossFit View Public Whiteboard Clean Complex (Heavy Single. Every 2 mins x 6) Build to a heavy single clean CAP 10 mins Every 2 mins x 6 2 Cleans + Hang Cleans + 2 Front Squats @70% of heavy clean Metcon (Time) 100 Thrusters for time 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Snatch Pull + Power Snatch + Hang Snatch (Build to challenging but controlled weight) Snatch Pull + Power Snatch + Hang Snatch Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Toes To Bar 12 Power Snatch 42.5/30kg 60 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Upper Body Push + Carry (Quality of work) 15 Mins working through the following superset: Strict HSPU’s 45s KB Farmers Carry 45s Hollow Rocks/Dish-Tucks/or Dish Hold Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Run 400m 20 KB Hang Clean & Jerk (change every 5 reps) Row […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 1 12 Min AMRAP 100 KB Box Step Overs 24/16kg 80 Single Arm KB Push Press 24/16kg 60 KB Snatch 24/16kg 40 Toes To Bar 20 Pull-Ups Rest 6 Mins Metcon (Time) Partner WOD 2 Partner Relay (3 rounds) 10 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×4) Metcon (Time) Run 800m into 5 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball 9/7kg after 5 rounds Run 800m (20 min cap)