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
Category Archives: WOD
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
Viribus CrossFit – CrossFit Weightlifting Snatch Balance (5 X 3) Metcon (AMRAP – Rounds and Reps) AMRAP 18 MINS 15 Box Jumps 12 Push Press 52.5/35KG 9 TTB
Viribus CrossFit – CrossFit Metcon (Time) Run 800m 10 Wall Ball Run 400m 20 Wall Ball Run 800m 30 Wall Ball Run 400m 40 Wall Ball Run 800m 50 Wall Ball
Viribus CrossFit – CrossFit 1 Clean + 1 Hang Clean + 1 Jerk (Find Single Heavy) 1 Clean + 1 Hang Clean + 1 Jerk Metcon (Weight) NFT 3 Rounds 60m Over Head KB Walking Lunges. 16 (8+8) KB Front Rack Lateral Step Ups 30 Second Side Plank – Each side
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Beginners to Advanced (At least 5 x 5)) Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 200m Run 20 Burpees Rest 3 Mins 6 Min AMRAP 20 Double Unders 20 Sit Ups Rest 3 Mins 6 Min AMRAP 20 SDHP 35/25KG 20 Front Rack Lunges
Viribus CrossFit – CrossFit Tempo Back Squat (3 x 6) Tempo Back Squat (3×6) Weightlifting Metcon (No Measure) Superset 2 x 15 Bench Glute Extensions 2 x 16 Tempo Goblet Lunges 8+8 (4 sec lower 1 sec pause) – straight in to 10 squat jumps Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 1 […]
Viribus CrossFit – CrossFit Weightlifting Tempo Press (3 X 6) Tempo Press Weightlifting Tempo Sumo Deadlift (3 X 6) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 HSPU 10 Front Squat 60/40kg
Viribus CrossFit – CrossFit Snatch Deadlift + Snatch + Hang Snatch (Heavier than week 1) Snatch Deadlift + Snatch + Hang Snatch Metcon (AMRAP – Reps) 3 Rounds 1 Min of Thrusters 42.5/30kg 1 Min of Power Snatch 42.5/30kg 1 Min Of Box Jumps 1 Min KB Swings 1 Min Abmat Situps 1 Min Rest