Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 9 Mins 30 Double Unders 20 Sit-Ups 10 HSPU Rest 6 mins 5 Rounds Every 2 mins 10 Push Press 45/32kg 10 Back Squats 10 BTN Lunges
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WODS 12 Min AMRAP 10 Power Snatch 60/40kg 30 Wall Ball Cleans 60 Double Unders Rest 8 Mins 10 Min AMRAP 10 TTB 10 Burpee’s 10 KB Snatch
Viribus CrossFit – CrossFit View Public Whiteboard Bench Press (1×5) Build up to 5 rep max Metcon (AMRAP – Rounds and Reps) 25 min AMRAP 5 Bench Press 70/40 30 Wall Balls 400m run Rest 4 min 60 push ups in 4 minutes
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 50 HSPU 50 TTB 800m run 50 KB Box step over 25 KB overhead lunges right arm 25 KB overhead lunges left arm Time Cap 40
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every 90 seconds for 10 rounds 1 Power Clean 60/40 1 Hang Squat Clean 1 Split Jerk EMOM 12 Min 1: 15 Unbroken Wall Ball Min 2: 15 Unbroken KB Swings
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Hang Power Cleans 42.5/30kg 10 Front Rack Lunges 10 Lateral Burpee’s Rest 5 Mins 10 Min AMRAP 10 Power Snatch Run 200m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5-3-1) Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 5 Front Squats 60 /45kg 7 C2B Pull-ups 40 Double Unders Rest 2 Mins
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (3×3) next progression Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 400m run 20 KB Snatch 15 Air Squats 10 Push-Ups 5 Strict Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Heavy 2) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Deadlifts 82.5/60kg 15 Box Jumps 40 DUs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4×5 @85%) Metcon (No Measure) Accessory 3 x 12 Flat Bench KB Flys 3 x 15-30 sec chin over the bar hold Metcon (AMRAP – Rounds) 4 Rounds Every 5 mins: 200m run 15 Burpee’s 9 TTB