Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working on progressions and advanced on HSPU) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 KB facing burpees 5 SA KB Thruster Right then left
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (2 x 3 @85%the max reps) Back Squat 2 sets of 3 @85% rest 3 mins then 1 x max reps at 85% Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Front Squat 60/40kg 10 TTB 20 Box lateral step overs
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean and Hang Power Clean ( 1) Every 90 seconds for 15 mins. Power Clean + Hang Power Clean. Build over the course of the first 7 sets to something that will be heavy for your final 3 attempts Metcon (Time) Every 4 mins for 12 mins […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4 x 4 @same weight, heavier than last week.) SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position x 2 Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 KB Snatch 24/16kg 35 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ‘McGhee’ 30 min AMRAP 5 Deadlifts 120/80kg 13 Push-ups 9 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 rounds every 4 mins (40 mins) 12 KB swings 9 Power Snatch 42.5/30kg 6 OHS 5 C2B or 6 Pull-ups or jumping Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-10 Mins Diane 21-15-9 Deadlift 100/70kg HSPU 10-13 mins rest 13-23 mins Annie 50-40-40-20-10 Double Unders Sit Ups 23-26 mins Rest Run 800m rest 3 mins Run 500m rest 2 mins Run 300
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups Working on strict Pull-up and developing on to kipping. Metcon (AMRAP – Rounds and Reps) 9 Min ladder 3 lateral burpee’s 3 SDHP 40/25kg going up in factors of 3
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 2 sets of 3 @82.5% rest 3 mins then max) Back Squat 2 sets of 3 @82.5% rest 3 mins then max reps at 82.5% Metcon (AMRAP – Reps) 5 Rounds 10 Thrusters 42.5/30kg in 2mins into max cal row- score is total […]
Viribus CrossFit – CrossFit View Public Whiteboard CLEAN (Every 2 mins (16 mins) 2 Power Cleans + 2 Front Sq) Every 2 mins (16 mins) 2 Power Cleans + 2 Front Squats (building) Metcon (AMRAP – Reps) 3 rounds for reps 1 min Wall Ball 1 min Power Cleans 1 Min lateral box step overs […]