Viribus CrossFit – CrossFit Tempo Front Squat (8-8-8) Front Squat 8-8-8 (3,2,1) Metcon (No Measure) 3 x Max Pull-Ups Superset with 30 Walking Lunges Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Burpee’s 10 KB Swings 15 Goblet Squats
Category Archives: WOD
Viribus CrossFit – CrossFit Metcon (Time) Coffland For time: Hang from a pull up bar for 6 minutes. Each time you drop from the bar, complete: 800m run 30 Push ups
Viribus CrossFit – CrossFit Weightlifting Snatch + Hang Snatch Snatch + Hang Snatch Build up to Heavy single Metcon (AMRAP – Rounds and Reps) Partner WOD – 15 Min AMRAP 800 Metre Run 40 Bar Facing Burpee’s 20 Hang Cleans 70/52kg
Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 20 Push ups 10 Front Squats 70/50kg 16 KB Snatch Rest 8 Mins 10 Min AMRAP 10 Front Rack Lunges 60/40kg 20 Wall Ball 30 Double Unders
Viribus CrossFit – CrossFit OMEM(8) 1 Clean + 1 Hang Clean + Jerk 85-90+% (OMEM 8) OMEM(8) 1 Clean + 1 Hang Clean + Jerk 85-90+% Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 9 Thrusters 42.5/30kg 6 Bar Facing Burpees
Viribus CrossFit – CrossFit Gymnastics Ring Dips (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 21 Overhead Squats 42.5/30kg 12 C2B Pull-Ups Run 400m
Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (4-4-4) Weightlifting Split Lunges (3 x 8+8) Tempo Split Lunges 3 x 8+8 Superset with 20 hollow rocks Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 9 Deadlifts 105/80kg 15 Box Jumps 21 Air Squats
Viribus CrossFit – CrossFit Weightlifting Tempo Press (4-4-4) Tempo Press Weightlifting Tempo Deadlift (4-4-4) Tempo Deadlift Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 25 Push Press 35/25 kg 50 Double Unders
Viribus CrossFit – CrossFit Metcon (Time) 2 RFT 200 Double-unders 50 Overhead Squat 42.5/30kg 50 Pullups Run 1 Mile
Viribus CrossFit – CrossFit Weightlifting Snatch Balance (5 x 3) 2 Hang Snatch + Overhead Squat (find Heavy) 2 Hang Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 HSPU 5 Front Squat 60/40kg 6 HSPU 5 Front Squat 9 HSPU 5 Front Squat 12 HSPU 5 Front Squat