Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Snatch + Halt Snatch-work to heavy (1×1) Every 90 seconds x10 Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 KB Push Press R 24/16 8 KB Push Press L 50 Double Unders 8 Burpee’s
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 ROUND FOR TIME 1 Round of Helen Run 400m 21 KB Swings 24/16 12 Pull-ups Rest 1 Min 1 Round of Kelly Run 400m 30 Box Jumps 30 Wall Ball 9/7 Rest 1 Min then 2 rounds of Helen and 2 rounds of Kelly rest […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×10 @ 72.5%) Superset with upper body push-Bench Press 3×10- as heavy as possible for 10 Metcon (No Measure) 45 seconds work, 15 sec rest (4 rounds) 1. KB Farmers Carry 2. Standing BB Tri extensions 3. KB flys 4. Abs – straight leg crunches
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 10 Rounds Every 4 mins 400m run 10 Thrusters 40/30
Viribus CrossFit – CrossFit View Public Whiteboard New Section Weightlifting 2 Hang Power Clean & Jerk (1×2) build to max weight in 1min Metcon (Time) Strength in Depth Qualifier 1 30 STO 35/25kg 15 Burpee Bar Jumps 30 Front Squats 15 Burpee Bar Jumps 30 Thrusters 15 Burpee Bar Jumps Cap 11 mins
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×[email protected]) Upper body pull superset- Ring rows- feet on box 5kg/10kg plate on chest Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 Min AMRAP 5 Hang Power Cleans 80/52.5kg 10 TTB 2 mins Rest
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 RFT 4X 400M RUN-(one partner runs while the other rests) 120 Wall Balls 9/7 100 shoulder to overheads 50/35 80 alternating bar facing burpees 60 Font rack lunges 50/35 40 med Ball sit ups, passing ball over barbell to partner 20 Hspu
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch ( 3×3 @75%) Paused Snatch 2 sec at knee, 3 sec in catch Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 3 Power Snatch 60/40kg 6 Burpee’s 9 Air Squats Rest 1 MinsAccumulate rounds and reps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) E2MOM (12) 15 Wall Ball 9/7 then ME KBS Rest 3 Mins E2MOM (10) 15 Heavy Swings 24/16 then ME Push-UpsRecord how many rounds you complete from 22. Then min and max KBS and Push Ups from rounds.
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×10 @70% ) Upper body push superset- Ring Dips Metcon (AMRAP – Rounds and Reps) 4 Rounds – Every 4 mins Row 250m/ Run 250m 10 HSPU 12 Box Jumps