Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5 (reset each rep double overhand grip) superset ring dips 3×5 Metcon (AMRAP – Rounds) OMEM x4 rnds 1. 12 C2B Pull-ups 2. 18 KB Snatch 3. 50 Double Unders 4. Rest
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting KB Front Rack step Ups (3 x 8+8) KB Front Rack Step Ups 3x 8+8 superset with 1/2 kneeling filly press 3x 12+12KB Front Rack Step Ups 3x 8+8 superset with 1/2 kneeling filly press 3x 12+12 Metcon (Time) 2 rounds (13min cap) Run 500m 50 kb […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 28 Mins AMRAP 1 Deadlift 52.5/35kg 1 Push Press 1 Back Squat Start with 1 rep, Increase each by 1 rep per round 1,1,1,2,2,2,3,3,3 Rest 5 Mins 5 Mins max effort Burpees with Partner
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch (1 X 8) Every 2 mins for 8 Mins 2 Hang Snatch starting around 65% rest 2 mins Every 2 mins for 8 mins 1 snatch lift off with a 2 sec pause + 1 snatch Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 28 Min AMRAP 2 cleans 80/50kg 4 box jumps 8 HSPU 12 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (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 – Reps) In 8 mins Row 60/50 cals, remainder of time max Thrusters 52.5/35kg
Viribus CrossFit – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 (3 sec pause in the bottom)Work at moderate weight Metcon (AMRAP – Rounds and Reps) 4 rounds 3 Min AMRAP 3 Burpee’s 6 Hang Power Clean 60/40kg 9 air squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees 400m Run 50 KB Swing 24/16kg 400m Run 50 Pull Ups 400m Run 50 Push Ups 400m Run Split workout between partners as needed. Run Together
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 7 oh Squats 7 Bar Over Burpees 7 Front Squats 7 Bar Over Burpees 7 SDHP 7 Bar Over Burpees Rest 5 Mins 3 Mins Max effort on Wallballs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM 30 Mins 5 Rounds Min 1- 12 Push Press 52.5/35kg Min 2 -12 Box Jumps Min 3- 12 Sit ups Min 4 -12 Ttb Min 5 -12 Hang Power Cleans 52.5/35kg Min 6 Rest Rest 3 mins With a partner row 2912m