Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting 3 POS Power Snatch (3) 3 POS Power Snatch Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3 Power Cleans 3 Push Press 6,6 9,9 etc
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) OMEM 30 MINS 5 Wall Balls 3 HSPU 2 Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (6-6-6-6) Metcon (No Measure) 3 X 12-15 Temp Press-ups (3-1-0) 12-15 Tempo Bent Over Rows (3-2-1) Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 20 KB Snatch 20 KB Swings
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting TEMPO FRONT SQUAT (6-6-6-6) Front Squat 6-6-6-6 (3,2,1) Metcon (No Measure) 3 MAX Pull-Ups Superset with 10+10 KB Single leg Deadlift Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee’s 20 Wall Ball 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Pat 6 rounds for time 25 pull-ups 15m Front-rack Lunges 37.5/27.5kg 25 push-ups 15m Front-rack lunges
Viribus CrossFit – CrossFit View Public Whiteboard Clean & Jerk complex (In 20 mins find a heavy) 1 squat clean + 1 push press + 1 push jerk + 1 split jerk Metcon (AMRAP – Rounds and Reps) Team DT 12 min AMRAP 12 Deadlifts (m) 42.5-55-70 kg(f) 30-40-50kg 9 hang power cleans 6 push […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 7 mins 5 Overhead Squats 42.5/30kg 10 Bar facing Burpee’s Rest 4 mins AMRAP 7mins 10 Deadlifts 105/80kg 20 Pull-Ups Rest 4 mins AMRAP 7 mins 15 Box Jump Overs 30 Wall Balls
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch (3-3-3 ) Focus on opening your hips all the way and pulling through the elbows to give you time to get under the bar. Heavier than last week if possible. Metcon (AMRAP – Rounds and Reps) AMRAP 3 MIns 4 Hang Power Snatch 42.5/30kg […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Run 800m 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 TTB Clean 42.5/30kg 30 Double Unders (Once each Round)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press 8-8-8 (8-8-8) Push Press 8-8-8 same weight across all 3 sets Metcon (No Measure) 4 Rounds NFT 6 HSPU’s 12-15 Tempo Press-Ups 3-1-0 12-15 Bent Over Rows 3-2-1