Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (4-4-4) Metcon (No Measure) Superset : 2 Rounds 15 Bench Glute Extensions 10 Each Leg – Single Leg KB Deadlift Metcon (Time) 24-20-16-12-8 Reverse Lunges 42.5/30KG Wall Ball
Category Archives: WOD
Viribus CrossFit – CrossFit Weightlifting Tempo Press (4-4-4 Heavier than last week) Weightlifting Tempo Sumo Deadlift (4-4-4) Tempo Sumo Deadlift Metcon (Time) 10 Thrusters 42.5/30kg 50 Double Unders 10 Thrusters 40 Double Unders 10 Thrusters 30 Double Unders 10 Thrusters 20 Double Unders 10 Thrusters 10 Double Unders
Viribus CrossFit – CrossFit Metcon (Time) Schmalls For time 800m Run Then 2 rounds of 50 Burpees 40 Pull ups 30 Pistols 20 KB Swings 10 HSPU Then 800m Run
Viribus CrossFit – CrossFit Snatch Deadlift + Snatch + Hang Snatch (Find Heavy Single) Metcon (Time) 10-8-6-4-2 Hang Snatch 60/40kg 2-4-6-8-10 Strict Pull Ups
Viribus CrossFit – CrossFit Metcon Metcon (3 Rounds for reps) 10 min AMRAP 10 SDHP 52/35KG 10 Front Rack lunges 10 Lateral Burpees rest 5 mins 10 min AMRAP 10 TTB 10 Push Press 52/35kg 10 Wall Balls rest 5 mins 5 rounds (for 10 mins) 1 Min Shuttle Run 1 Min Rest
Viribus CrossFit – CrossFit CLEAN+HANG CLEAN+JERK (EMOM 10) 1 Clean + 1 Hang Clean + 1 Jerk@75% of last weeks complex Metcon (Time) 15 Cleans 80/60kg Run 300m 12 Cleans Run 300m 9 Cleans Run 300m
Viribus CrossFit – CrossFit Gymnastics Ring Dips (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 5 Rounds 2 Min AMRAP 20 Double Unders 10 KB Snatch 1 Min Rest
Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (4-4-4) Metcon (No Measure) Superset: 2 x 15 Bench Glute Extensions 2×20 Tempo Goblet Lunges 10+10(4 sec lower, 1 sec pause) Straight in to 10 Squat Jumps Metcon (Time) 10-1 1-10 Thrusters 52/35kg Bar Facing Burpees
Viribus CrossFit – CrossFit Weightlifting Tempo Press (4-4-4) Tempo Press Tempo Deadlift (4-4-4) Tempo Deadlift Metcon (AMRAP – Rounds and Reps) 4 Rounds Every 5 Mins 400m Amrap Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Score is amount of Cindys complted
Viribus CrossFit – CrossFit Metcon (Time) One bar, three girls 21-15-9 Thrusters 60/40kg Pull ups Squat cleans 60/40kg Ring dips Deadlifts 60/40kg Hand stand push ups