Viribus CrossFit – CrossFit Snatch (find heavy) Snatch Pull + 2 Snatch + Overhead Squat Metcon (Time) 21-15-9 Snatch 52/37.5kg Strict HSPU
Category Archives: WOD
Viribus CrossFit – CrossFit Metcon (Time) ***Power Clean Cindy*** 5 Rounds 10 Power Cleans 60/40kg + 5 Rounds of Cindy Cindy: 5 Pull Ups 10 Push ups 15 Air Squats
Viribus CrossFit – CrossFit Weightlifting Clean and Jerk (1 Clean + 3 Jerks – Moderate load) Metcon (Time) 15-12-9 Shoulder to overhead Bar facing burpees ** This should be a sprint**
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Strict) Metcon (AMRAP – Reps) 5 Rounds: Every 4 Mins Run 300m 20 KB Snatch 10 Box Jumps In the remainder of time ME TTB. Score is total number of TTB
Viribus CrossFit – CrossFit TEMPO BACK SQUAT (3 x 8) Tempo Back Squat (20×1)- start light enough as we will be increasing weight over the next 4 weeks Max Handstand Holds (3) Superset with 3 x Max Handstand Holds Metcon (AMRAP – Rounds and Reps) AMRAP 9 MINS 12 KB Goblet Lunges 18 Hollow Rocks […]
Viribus CrossFit – CrossFit Tempo Press (3 x 8) Tempo Press Tempo Sumo Deadlift (3 x 8) Tempo Sumo Deadlift Metcon (Weight) 2 Rounds 45 seconds right arm KB push press 15 seconds rest 45 seconds KB swing 15 seconds rest 45 seconds left arm KB push press 15 seconds rest 45 seconds KB swing […]
Viribus CrossFit – CrossFit Hang Clean (1) Build up to a heavy single Metcon (AMRAP – Rounds and Reps) PARTNER WOD 12 Min Ladder 3 Hang Clean & Jerk 80/60kg 3 Bar Facing Burpees add 3 reps each round At 15 Mins run 800m rest 2 mins Run 500m
Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 8 Rounds 2:30 Work 2:30 Rest 10 Power Cleans 60/40kg 8 Front Squats 6 Front Rack Lunges In remainder of time max bar hop burpees. Score is total burpees at end of 8 rounds
Viribus CrossFit – CrossFit Weightlifting Push Press (4-4-4 All at the same weight) Metcon (No Measure) NOT FOR TIME Superset 1: 3 Rounds for Quality 15 Tempo Push-Ups Run 300m Superset 2: 3 Rounds for Quality 60m 1 Armed KB Farmers Carry 60m Plate Carry Finisher: 3 Rounds 60 Second Dead Hang 60 Seconds Rest
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 6) Barbell Bent Over Row Superset with 50 Flutter Kicks (3 x 12) Metcon (Weight) Every 2 Mins for 5 Rounds 12 Deadlift 70/47.5kg 9 Hang Power Cleans 6 Lunges