Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 16 SA Clean and jerk 24/16 8 down ups
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 ( 3 sec pause at bottom) Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 SDHP 35/25kg 20 air squats
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5(double overhand grip) Superset ring dips Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 3 Power Cleans 60/40 6 Push ups 9 Ab mat situps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting BB Lunges (3×10+10) BB Lunges 3×10+10 (tempo 3 0 1) Superset 1/2 kneeling filly press 3×12+12Go heavier than week 1 Metcon (AMRAP – Rounds) EMOM 15min 1. 15 KB swings 24/16 (American) 2 15 Box Jumps (step down) 3. 12 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LEGION 8 8 Rounds for time 8 Thrusters 35/25kg 8 chest 2 bar 8 clapping push ups 8 Power snatches 35/25kg 8 knees to elbow 8 Sumo Deadlift high pulls 35/25 8 Hspu’s 8 toes to bar Then 800 run Time Cap 40 min
Viribus CrossFit – CrossFit View Public Whiteboard Clean and Jerk (1×1) Power clean+ hang clean+jerk( work up to a heavy for the day) Metcon (AMRAP – Rounds) EMOM for 20 min 1. 15/12 Cal row 2. 12/14 Barbell step ups 15/20kg 3. 2/3 strict pull ups 4.45 hollow rocks 5. 12/14 SA KB Press 12/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds Run 300m 30 Wall Balls 9/7 Metcon (AMRAP – Reps) 10 min AMRAP Inpairs -switching every 30 sec Partner 1 KB lunges 24/16 Partner 2 holding plate 20/ 10 rest 5 min Metcon (Distance) 12 min max distance row Guys switch every 200m/ girls […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5 all at same weight) Superset 3×5 ring rows Metcon (Time) 21-18-15-12-9-6-3 Power Snatch 35/25kg Toes to Bar
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat Paused Front Squat 3-3-3-3 (3 sec pause in the bottom) Metcon (Time) 5 rounds for time 50 double unders 15 Cleans 55/35kg
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Reset after each rep- double overhand grip Superset Bench press 3×5 Metcon (AMRAP – Rounds and Reps) 10min ladder increasing by a factor of 3 in both movements 3KB swings 24/16 3 Ab Mat sit ups