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 […]
Category Archives: WOD
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
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 x Max Pull Ups Superset 30 Walking Lunges Metcon (No Measure) 5 Rounds for Time Every 2 Mins 10TTB & 15 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time 20 Burpee’s 15 Pull Ups 60 Alternating leg Lunge Jumps 25 Push Ups 900m Run
Viribus CrossFit – CrossFit Weightlifting Weightlifting Clean and Jerk (10 sets over 20 mins) Clean and Jerk Every 2mins for 20 mins (10 sets) 0-2 Mins=3 reps 2-4= 3 reps 4-6= 2 reps 6-8= 1 reps 8-10= 1 rep continue to build up to 95% at 1 rep every 2 mins until 20 mins. Metcon […]
Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 15 Overhead Squats 35/25kg 30 Double Unders Rest 5 Mins 7 Min Ladder 3,3,6,6 etc Deadlift 80/60kg Box Jump Rest 6 Mins 8 Min AMRAP 8 Thrusters 42.5/30kg 8 C2B Pullups 8 BF Burpee’s
Viribus CrossFit – CrossFit Weightlifting Hang Snatch (4-4-4 All at the same weight) Metcon (No Measure) 1 Min of Double Unders 1 Min of KB Snatch 2 Min of Double Unders 2 Min of KB Snatch 3 Min of Double Unders 3 Min of KB Snatch
Viribus CrossFit – CrossFit Weightlifting Build up to a heavy Power Clean (1 max) Build up to a heavy Power Clean Metcon (AMRAP – Rounds and Reps) Open WOD 11.5 20 Min AMRAP 5 Power Cleans 10 TTB 15 Wakk Balls
Viribus CrossFit – CrossFit Push Press 8-8-8 (8-8-8) Push Press 8-8-8 same weight across all 3 sets Metcon (AMRAP – Reps) 5 Rounds In 2 Mins 300m Run then Max Push- Ups Rest 2 Mins