Viribus CrossFit – CrossFit Weightlifting Clean (3-3-2-2-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 4 Ring Dips 2 Squat Cleans @ 80% of above A must complete a full round before B starts
Category Archives: WOD
Viribus CrossFit – CrossFit Metcon (4 Rounds for reps) 7 Min AMRAP 15 KB Swings 15 Wall Balls Rest 3Mins 7 Min AMRAP 35 Double Unders 15 Ab Mat Sit-Ups Rest 3 Mins 7 Min Run Rest 3 Mins Run 800m ME Bar Touching Burpees
Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 6) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP – Goal is 5+ Rounds 12 KB Snatch 9 TTB 6 Ring Dips
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 8) Metcon (Time) Mini Kelly – 3 RFT 30 Wall Balls 30 Box Jumps Run 500m
Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Hang Power Cleans 80/52kg 12 Pistols
Viribus CrossFit – CrossFit Weightlifting Snatch (Build to a heavy single) Metcon (Time) 5 Rounds for time 10 Overhead Squats 60/40kg 40 Double Unders
Viribus CrossFit – CrossFit Weightlifting Back Squat (10 X 10 Final Week) Metcon (Time) 12-9-6-3-6-9-12 Power Snatch45/32.5kg C2B Pull Ups
Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP 10 Burpees 15 KB Swings 20 KB Snatch 40 Double Unders Run 300m
Viribus CrossFit – CrossFit Weightlifting Push Press (3 x 8) Metcon (AMRAP – Rounds and Reps) 7 MIN AMRAP 7 Pull Ups 7 Burpees 7 KB Swings
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 10) Metcon (Time) 7 Rounds for time (14 min cap) 5 Power Cleans 85/60kg 15 Wall Ball