Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean + STO + Hang Power Clean (Every 90 seconds x 8 @ 70% +) Every 90 seconds x 8 @ 70% + Metcon (AMRAP – Rounds and Reps) Partner WOD – 12 mins AMRAP 50/70 kg Deadlift, 12 reps 50/70 kg Hang power clean, 9 […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×10 @ 67.5%) Upper body pull superset- 3×10 bent over row Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 24 Hang Power Cleans 42.5/30kg 24 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “LUMBERJACK 20” For Time 20 Deadlifts (110/60 ) 400 meter Run 20 Kettlebell Swings (24/16) 400 meter Run 20 Overhead Squats (50/30 ) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy single) Metcon (Time) 3 rounds 15 Burpee’s 15 Overhead Squats 42.5/30kg Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 8 rounds 1. 12 Push Press 40/25 2. 5 pull Up 3. 12 KB snatch 4. 10 Burpee Box Jump Overs 5. Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×10 @65%) superset with upper body push- 3X 10 weighted push ups (5/10 plate) Metcon (AMRAP – Rounds) 4 Rounds, every 4 minutes: Row 250m or run 200m 15 HSPU
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 5 Power Cleans 85/60kg 10 TTB 15 Wall Ball Run 400m rest 5min Metcon (AMRAP – Rounds and Reps) 8min AMRAP 24 DUs 12 Air squats
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean & Jerk (1×1) heavy single Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Thrusters 35/25kg 40 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×10@65%) Accessory Upper Body pull superset- 3×10 TTB Metcon (AMRAP – Rounds and Reps) 2 rounds 4 min AMRAP 10 KB Snatch 24/16 16 KB swings- American Rest 4 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time Complete the following with one partner working at a time. Alternate as needed, but do not share movements. Partner 1: 50 Box Jumps (24/20) 50 Kettlebell Swings (24/16 ) 50 AbMat Sit-Ups 50 Deadlifts (70/50) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges […]