Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) AMRAP 10 Mins 15 KB Swing 15 Hang Power Cleans 42.5/30kg Rest 5 mins AMRAP 10 Mins 10 SDHP 42.5/30KG 14 KB Push Press Rest 5 Mins Run 1600m (1 mile)
Category Archives: WOD
Viribus CrossFit – CrossFit 1 Clean + 1 Front Squat + 1 Split Jerk (3 x 1) Metcon (AMRAP – Rounds and Reps) 9 Min Ladder 3 HSPU 3 Front Squats 60/40kg 6,6,9,9…………
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Strict – Beginners to advanced (5×5)) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 TTB 16 Burpees 32 Double Unders
Viribus CrossFit – CrossFit Weightlifting Tempo Back Squat (3 x 8) Metcon (No Measure) 2 Rounds 8Tempo KB Split Lunges (left & right) 10 Squat Jumps 12 Bumper Plate Good Mornings Metcon (Weight) 5 Rounds Every 2 Mins 10 Power Cleans 60/40kg 15 Wall Ball
Viribus CrossFit – CrossFit Tempo Press (3 x 8) Tempo Sumo Deadlift (3 x 8) Metcon (No Measure) EMOM 20 1. Run 200m 2. 14 KB Snatch 3. 10 Burpee Box Jump Overs 4. Rest
Viribus CrossFit – CrossFit Snatch Deadlift + Snatch+ Hang Snatch (Build to heavy) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Power Snatch 35/25kg 3 Strict Pull ups
Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 0-9 Mins: Run 800m In the remainder of the time 12 KB Snatch – 6 on the right, then 6 on the left 12 Overhead KB Lunge – 6 on the right, then 6 on the left 12 Box Jump Overs 9-14 Mins : Rest […]
Viribus CrossFit – CrossFit Clean & Jerk (3 x 1) Clean + Hang Clean + 2 Jerks x 3 All at the same weight Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double Unders 30 Air Squats 20 Push Press 42.5/30kg
Viribus CrossFit – CrossFit Gymnastics Ring Dips (5 X 5) Metcon (Time) 800m Run then : 10 Deadlifts 105/85kg 1 Strict Pull Up 9 Deadlifts 2 Strict Pull Ups 8 Deadlifts 3 Strict Pull Ups Deadlifts decrease by 1 rep and strict pull ups increase by 1
Viribus CrossFit – CrossFit Tempo Back Squat (3 x 8 – Heavier than last week) Metcon (No Measure) Superset 3 x 12 Box Glute Extensions 3 x 16 Tempo Goblet Lunges 8+8 (4 sec lower, 1 sec pause) Metcon (Time) 30 Bar Facing Burpees into 3 rounds 10 Squat Cleans 60/42.5kg 20 Box Jumps