Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean + Power Clean- 15min to build up to 1×3@80% Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 1 KB Hang Clean & Jerk + 1 OH Rev Lunge – 8 reps with the right arm, then 8 reps with the left 8 Strict […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×3@90%) Metcon (AMRAP – Rounds) 7 Rounds In 2 mins 30 DUs 15 Goblet squats 24/16 8 burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP: Partner WOD- THE BUSTER 20 Thrusters (40/25) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters 30 Box Jumps 30 Burpees 40 Thrusters 40 Box Jumps 40 Burpees 50 Thrusters , 50 Box Jumps, 50 Burpees 60, 70………
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Deadlift + Snatch Pull + Low Hang Power Snatch-work upto heavy in 15 min (1×1) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 3 Power Snatch 50/35kg 3 C2B Pull-Ups 6,6,9,9,12,12 etc.
Viribus CrossFit – CrossFit View Public Whiteboard Push Press (Push Press 5×5 @70%) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 TTB 10 KB Hang Clean and Jerk 20 lunges
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×3 @87.5%) Superset weighted push ups- 3×10 (build up) Metcon (AMRAP – Rounds and Reps) 14min AMRAP 8 SDHP 50/35 10 Push Ups 20 Wall Balls 30 air squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 8 Rounds for max reps 3min 30 sec/ 30 rest. 1. Run 400m, in remaining time max KB Snatch 24/ 16 ( min 8) 2. Run 400m, in remaining time max HSPU (min 5) score out of 16
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (Paused Power Clean (2-3 sec’s)- off the floor 80% ) Build to 80% with good technique Metcon (Time) 3-6-9-12-9-6-3 Deadlift 60/45kg Front Squat Burpee
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×3 87.5%) Weighted Chin Ups 3×5 Metcon (AMRAP – Rounds) 4 rounds In 2 mins 30 DUs 15 KB Swings 8 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 45min time cap 100 squat 90 DU 80 sit up 70 Russian twist 10/5 60 KB swings 24/16 50 Box Jumps 40 push up 30 Wall Ball 9/6 20 Burpees 400m run