Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3×4@ 80%) Metcon (AMRAP – Rounds and Reps) 3 minutes per round Round 1 6 KB Clean + 6 KB Push Press RA 24/16 9 Air Squats 6 KB Clean + 6 KB Push Press L A 9 Air Squats 1 min rest Metcon (AMRAP […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 2×3 @ 90% 1×3 @ 92.5%) Weighted Dips 5×5 record 92.5% lift as score Metcon (No Measure) For 15 Mins- no measure 15 SLDL 40/30 15 hand release push Ups 15 WB lunges 15 KB Chest press 250 row
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 3 rounds In 3 Mins 30seconds Run 400m 15 air squats Rest 30 seconds In 3 Mins 30seconds Run 400m 5 HSPU Rest 30 seconds In 3 mins 30 seconds Run 400m 8KB Snatch 24/16 Rest 1 Min score out of 9
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean Deadlift + Hang Pull + 2 Hang Power Cleans ( Build to heavy in 15 min) Metcon (AMRAP – Rounds) 3 Rounds 1 Min 20 Burpee Pull Up 1 Min Rest 1 Min 20 KB Box Step Overs24/16 1 Min Rest 1 Min Row 200m 1 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×3 @ 92.5%) Superset- 3×5 ring rows Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 TTB 12 BTN front Lunge 40/ 30kg Rest 3 Mins Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Back Squats 12 Wall Balls 12 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) CIA 7 TIME CAP 45 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (60/45 kg) 7 Knees-to-Elbows 7 Deadlifts (60/45kg) 7 Burpees 7 Kettlebell Swings (24/16) 7 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (15min to find 3RM) Metcon (AMRAP – Rounds and Reps) 16 min Ladder 3,6,9,12……….. Power Clean 60/45 Burpees TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (3×5@75%) Metcon (Time) 4 RFT Run 400m 15 Thrusters 40/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×3@90%) Superset weighted ring dips 3×5 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP RUN 400m buy in 10 SDHP 50/35g 15 Wall Balls 40 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 7 Mins 7 C2B Pull-Ups 7 Cleans 60/40 Rest 4 mins Metcon (AMRAP – Rounds and Reps) AMRAP 7 Mins 35 Double Unders 7 HSPU Rest 4 Mins Metcon (Distance) AMRAP 7 Mins Metres rowed