Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3×3) Drop to split Jerk 3×3@75% Split Jerk (5×3 building) BTN split 5×3 buildingBuild to a weight which is challenging but can be controlled. Metcon (AMRAP – Rounds and Reps) Partner WOD 12min AMRAP 8 STO 60/40 kg 12 Front rack lounges 24 Wall Balls 9/7kg […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Distance) In 8 min 10 KB Snatch 24/16 20 DUs max distance on rower rest 5 min Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Toes to Bar 10 SDHP 42.5/30kg 14 air squats rest 5 mins Metcon (AMRAP – Reps) In 8 min Run […]
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×4) Deadlift 3×4@same weight Superset filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4X5) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) Rond 1: 0-3 min Row 600m Round 2: 3-6min KB Lunges 24/16 (one KB) Round 3: 6-9min Run 600m Round 4: 9-12min Row 600m Round 5: 12-15min KB Lunges 24/16 (one KB) Round […]
Viribus CrossFit – CrossFit View Public Whiteboard TEMPO BENCH PRESS (4×5) Tempo Bench Press (3-1-1) superset with isometric pull up holds 10-30 seconds depending on ability Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 8 Chest to Bar 12 Deadlifts 85/60kg 16 Push Ups
Viribus CrossFit – CrossFit View Public Whiteboard Hang Clean (3×3) 3 Hang Clean every 90 seconds( moderate weight with good control) x3 then KB weighted step ups 3×5+5 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30 Wall Ball Cleans 9/7 10 Burpees 30 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2 for Time Run 800m together Situps 50 each Lunges 50 each Partner carry 50ft Partner carry 50ft Air squats 100 each(one for one) Lunges 50 each Situps 50 each Run 800m together
Viribus CrossFit – CrossFit View Public Whiteboard Clean and Jerk (1×1) Power Clean + Hang Clean+Jerk Work up to a moderate heavy which can be controlled with good technique Metcon (AMRAP – Rounds and Reps) EMOM 20 min 1. 15/12 Cal row 2. 12-14 Barbell step ups 3. 4-6 strict pull ups 4. 45 seconds […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 20-1 Burpees 200m run after each round Time Cap 45min
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×4) Deadlift 3×4 all at same weight-heavier than last week Superset with Filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 SDHP 40/30KG 10 Push Press 8 T2B Rest 3 min Tabata Russian twist KB/WB/KB/WB