Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) AMRAP 7 MINS 15 SDHP 35/25KG 40 Double Unders Rest 3 Mins AMRAP 7 MINS 10 Power Cleans 60/40KG 20 Push Ups Rest 3 Mins 30 sec on 30 sec off KB Snatch for Total Reps Rest 3 Mins Abs – Coaches Choice
Category Archives: WOD
Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 6) Metcon (Time) 50 Air Squats 12 Strict Pull Ups 40 Air Squats 10 Strict Pull Ups 30 Air Squats 8 Strict Pull Ups 20 Air Squats 6 Strict Pull Ups 10 Air Squats 4 Strict Pull Ups
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 x 8) BB Bent Over Row Superset (4 x 12) BB Bent Over Row 4 x 12 Superset with Ring Support Hold 30 Seconds Metcon (Time) Run 800m 30 Wall Ball 15 Burpee Pull Ups
Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (Time) 18 KB Snatch 18 KB Swings Run 500m 16 KB Snatch 16 KB Swings Run 500m 14 KB Snatch 14 KB Swings Run 500m
Viribus CrossFit – CrossFit 2 Position Snatch (75% x 2, 80% x 3) Floor +Mid Thigh Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 3 Snatch 70/50kg 9 Push ups 27 Double Unders
Viribus CrossFit – CrossFit 2 Position Clean (2-2-3) 2 Position Clean Floor + Mid Thigh, 75% x 2, 77% x 2, 80% x 3 Weightlifting Clean Pull (3 x 100%) Metcon (Weight) HANG IN THERE! 20 Min EMOM 5 Barbell Thrusters 5 Burpees While Partner A completes the reps, Partner B is hanging from a […]
Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) AMRAP 7 MINS 10 Deadlift 85/60kg 10TTB Rest 5 Mins In 7 mins ME Power Snatch35/25kg *EMOM 3 Bar Facing Burpees Rest 5 Mins AMRAP 7 Mins 10 Thrusters 35/25kg 10 Box Jumps
Viribus CrossFit – CrossFit Weightlifting Push Press (3 x 8) Metcon (AMRAP – Rounds and Reps) 6 MIN AMRAP 5 Power Cleans 60/40kg 6 Front Rack Lunges AB Finisher (Tabata) Tabata Dish + Tabata Superman Hold
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 6) Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 9 Deadlifts 80/55kg 12 Press-ups 15 Air Squats
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Beginners to Advanced) Metcon (2 Rounds for reps) 6 Min Ladder : 30 Double Unders + 2 Power Cleans, then 30 +4, 30+ 6 (ascending by 2 reps on the power cleans each round) 6 Min Ladder: 30 Double Unders + 2 Push Press, then 30+4, 30+6 (ascending by […]