Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 28 Min AMRAP 30 Power Snatch 50/35Kg 20 Thrusters 10 Sync Burpee’s Run 400m
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 4×5 @ 80%) Superset HSPU Metcon (AMRAP – Rounds) OMEM 16 1. 10 Chin Ups 2. 10 Shuttle runs 3. 25 KB Swings- american 4. 20 Deficit Push-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Run 400m 6 Ring Dips Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Row 400m 10 Hang Power Cleans 60/40kg
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean (Power Clean – 15 mins to find a heavy) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 Hang Power Clean 50/35kg 6 Front rack lunges 12 C2B 5 burpee penalty each time you break
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 4×5 @ 82.5%) Plus Upper body pull superset- ring rows- weighted/ off box 4×5 Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 12 Box Jumps 9 Back Squats 50/35kg Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 12 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) THAM LUANG, SAMAN KUMAN 8RFT 13 Deadlifts 80/55 17 Wallballs 400m run Time Cap 45min
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Every 90 seconds x 10 Snatch + Hang Snatch Metcon (AMRAP – Rounds and Reps) 8 Min ladder 1 Push Press 45/35 1 Lateral Burpee, 2,2,3,3….
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 Min ladder 20 Double Unders 5 Power Cleans 50/35kg 40 + 10, 60 + 15, 80 + 20, 100 + 25…. Rest 6 Mins Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 KB box stepovers 10 Right Arm KB […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 4×5 @ 77.5%) Superset with ring dips 4×5 (weighted, banded, box dips) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Strict Pull-Ups 10 Sumo Deadlift High Pull 50/35kg 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) OMEM x 30 1. 10 Shuttle runs 2. 15 HSPU 3. 15 Box Jumps 4. 10 KB Hang Clean & Jerk- One KB 24/16 5. 20 Ab Mat Sit-ups