Viribus CrossFit – CrossFit Metcon Metcon (No Measure) OMEM 30 Mins 3 Ring dips 2 Snatch @ 50% 3 Burpees
Category Archives: WOD
Viribus CrossFit – CrossFit Weightlifting Deadlift (3 x 3 @92.5%) Weightlifting Bench Press (3x [email protected]%) Metcon Metcon (No Measure) Single Arm KB Z Press 3x 10-12 Superset with 45 second weighted knee tuck
Viribus CrossFit – CrossFit Gymnastics Toes-To-Bar (From beginners to advanced) Metcon Metcon (Time) for Time : 70 Burpees 60 Sit ups 50 KB Swings 40 Pull ups 30 HSPU
Viribus CrossFit – CrossFit Weightlifting Snatch (Paused Snatch ) Weightlifting Snatch Pull (Paused Snatch Pulls 5×2, 100%+ of 1RM ) Metcon Metcon (5 Rounds for reps) 5 RFT ME KB Snatch 1 min, 1 min rest
Viribus CrossFit – CrossFit Weightlifting Clean (5 x 3 @85%) Gymnastics Hanging Leg Raises (3 x 10-12 UB) Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 7 Front Squats 60/40kg
Viribus CrossFit – CrossFit Weightlifting Back Squat (50-60% of 1RM. 10X10 Rest 90-120 secs between sets) Metcon Metcon (AMRAP – Reps) 21-15-9 Sumo Deadlift High Pull 42.5/30kg HSPU *8 MIN CAP 21-15-9 TTB Box jump over *8 MIN CAP
Viribus CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Fairbrother 26 Min AMRAP Run 400m 30 Shoulder to Overhead 40/30kg 20 Burpees
Viribus CrossFit – CrossFit Weightlifting Deadlift (@90%) Weightlifting Bench Press (@90%) Metcon Metcon (No Measure) Single Arm KB ZPress 3 x 10-12 left&right Superset with 8-10 Dragon Flys
Viribus CrossFit – CrossFit Gymnastics Metcon (No Measure) OMOM12 Even 6-8 Burpees Odds 8-12 TTB Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 UB Wall Ball 20 Jumping Lunges 20 Dish Tucks Run 200m
Viribus CrossFit – CrossFit Weightlifting Snatch (80-90% of 1RM. Pause Snatch) Weightlifting Snatch Pull (3 x 3 @110%) Metcon Metcon (Time) Nancy 5 Rounds Run 400m 15 Over Head Squats 42.5/30kg