Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “40 Min AMRAP (partner wod) 12 Cal Row 12 Burpee’s 12 Wall Ball then switch Partner 1 does a full round before switching”
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 (linear progression all same weight) superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 15 mins working through the following 5 Strict C2B 10 OH KB Lunge 5+5 15 KB Swings rest 60s after each round”
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (3-3-3-3) (3 sec pause in the bottom) Heavier than last week Metcon (3 Rounds for time) 3 rounds Every 3 mins (alternating) Run 500m Row 500m”
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5 (reset each rep double overhand grip) Superset Bench Press 5×5 Weightlifting Bench Press (5-5-5 superset) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 40 Double Unders 20 KB Snatch 10 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting BB Lunges BB Lunges 3×10+10 (tempo 3 0 1) Superset 1/2 kneeling filly press 3×12+12moderate/challenging weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Push Press 42.5/30kg 12 Back Squats 12 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner AMRAP 40 Mins KB Swings Push Ups Box Jump Box Overs Burpees Sit Ups Rest 5 mins 5 Min Max effort on WallBalls
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN AND SPLIT JERK (12 X 1) “EMOM for 12 mins 1 x Clean Metcon (AMRAP – Rounds and Reps) “5 Min AMRAP 10 Push Press 52.5/35kg 15 Air Squats Rest 5 Mins 5 Min AMRAP 5 Lateral Burpee’s 10 Power Cleans 52.5/35kg 20 Lateral Bar Hops” […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Power Snatch 35/25kg 6 Strict Pull Ups Rest 3 Mins 4 Rounds: Every 5 mins Run 500m 30 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 (linear progression all same weight) superset split stance KB row 3×10+10 Metcon (Time) 20 Burpee’s 30 KB Swings 40 Ground to Overhead 42.5/30kg 50 TTB 60 OH Plate lunge 20/10kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 (3 sec pause in the bottom) Metcon (AMRAP – Rounds) OMEM x5 Min 1 18/15 cal Row Min 2. 10 KB Squat Cleans. Min 3 12 Box Jump overs. Min 4 Rest