Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (1×3) TNG Power Snatch 3RM Metcon (AMRAP – Rounds and Reps) Run 800m 30 Power Snatch 60/40kg Run 800m
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Squat Snatch 50/35kg Complete 1 round of Cindy after each set 5 Pull-Ups 10 Push Ups 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Build up to Heavy Single) Metcon (No Measure) Accessory Superset Upper Body Push Ring Dips 3 x 10 Metcon (AMRAP – Rounds) OMEM 16 1. 15 Wall Ball 2. 15 TTB 3. 15 Box Jumps 4. 220m Row
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Hang Power Cleans 45/30kg 15 Wall Ball Cleans Rest 4 Mins Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 10 Push Press 45/30kg 10 Bar Facing Burpee’s Rest 4 Mins Metcon (AMRAP – Rounds and Reps) AMRAP […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean+Hang Clean +Jerk (8×1) 8 Rounds Every 2 Mins Clean + Hang Clean + Jerk Metcon (Time) For time Run 400m 21 KB Swings 24/16 12 C2B Pull-Ups Run 400m 30 Box Jumps 30 Wall Ball 9/7 Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×10@60%) Superset with 10 strict pull ups Metcon (AMRAP – Rounds and Reps) 2 Rounds 3 Min AMRAP 15 KB Swings 10 Box Jump Overs Rest 3 Mins Thanks to Graham McFadden for valuable input on programming
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) HERO WOD- ‘NUTTS’ 1RFT 10 Handstand Push Ups 15 Deadlifts, 110/80 25 Box Jumps, 30/24 in 50 Pull-ups 100 Wall Balls, 9/6 200 Double Unders 400 m Run, 20/15 plate,
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean+ Hang Clean and Jerk (10 x 1) 10 rounds every 2 minutes, building on each set Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Hang Cleans 45/30kg 10 FR Lunge 20 Sit-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 2010 CF Games PYRAMID DOUBLE “HELEN” Run 1.6 63 KB Swings 24/16 36 Pull-ups Run 800m 42 KB Swings 24 Pull-ups Run 400m 21 KB Swings 12 Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×5) Weightlifting Deadlift (3×6) BB Straight leg DL Metcon (AMRAP – Rounds and Reps) 6 Min Ladder 3,6,9,12… Power Cleans 42.5/30kg Thrusters