Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4 X4 at same weight) Metcon (Weight) Accessory SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position Metcon (AMRAP – Rounds and Reps) 10Min AMRAP 20 Push Press 35/25kg 40 Double Unders or 80 singles
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘MARCONI’ For Time (with a partner) 2,382 meter row Then, 20 Rounds of 11 Toes to bar 20 Air squats 16 Kettlebell Swings
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Every 2 mins 10 Rounds) Every 2 Mins (10 rounds) 1 Power Snatch +1 OH Squat building Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg, 3 OHS, 3 TTB increasing by a factor of 3 each round
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Chelsea EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats continue as an AMRAP when you can longer do the OMEM. Metcon (Time) In teams of 2/3 3k row changing every 250m
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working on HSPU’s) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Burpee Box Jump Overs 12 Push Press 50/35kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat ( 2 sets of 3 @80% ) rest 3 mins then max reps at 80% more reps than last week Metcon (Time) 5 Rounds 2 min on 2 min rest Row 18/15 Cals 12 Thrusters 42.5/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean (Clean work to a heavy single for the day) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Squats 52.5/35kg 30 Double Unders (50 Singles)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Press 3×6 at the same weight) SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 15 Deadlifts 85/60kg 12 kB Push Press 6+6, 6 C2B or 8 Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time 100 Jumping Lunges 90 Bumper Plate GTO 20/10kg 80 Abmat Sit-ups 70 KB Swings 24/16kg 60 Push-ups 50 Goblet Squats 24/16kg 40 Burpees 30 Box Jumps 20 Strict Pull-ups 10 Wall Walks 800m Run
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting 2 Power Snatch every 90 sec for 15 mins (starting at 65% and building) 2 Power Snatch every 90 sec for 15 mins () Metcon (AMRAP – Reps) 3 rounds (18 mins) 1 min row (cals) 30 sec rest 1 Min KB Push Press. 30 sec rest. […]