Viribus CrossFit – CrossFit Weightlifting Push Press (3 x 12) Metcon (Weight) EMOM 15 1. 45: Bumper Plate Ground To Overhead 2. 45:Single Arm Overhead KB Lunges 3. 45: Hollow Rocks/Hold
Category Archives: WOD
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 12) Metcon (Time) 27-21-15-9 Power Snatch 35/25kg Wall Ball
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Beginners to Advanced) Metcon (Weight) 0-15 MINS : 3 Rounds Run 500m 21 Heavy KB Swings 12 Bar Touching Burpees *rest remainder of time 3 Rounds FOR QUALITY 15 KB Crusher Curls – must show control in movement 15 Barbell Skull Crushers – focus on keeping the elbows tight […]
Viribus CrossFit – CrossFit Snatch Deadlift + Mid Hang Snatch (Every 2 Mins for 10 Mins) Snatch Deadlift +Mid Hang Snatch Snatch Grip Strict Press (3 x 12) Snatch Grip Strict Press Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 30 Double Unders 10HSPU 5 Hang Power Cleans 70/50kg
Viribus CrossFit – CrossFit Weightlifting Back Squat (10X10 – Add 2.5kg to last week) Rear Foot Elevated Lunge (3 x 12) Rear Foot Elevated Lunge 3 x 12 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Thrusters 42.5/30kg 9 SDHP
Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 0-7 Mins : Run 800m, then ME Curtis 60/40kg (1 Hang Power Clean + 2 Lunges +1 Push Press) 7-12 Mins : Rest 12-18 Mins : Run 800m, then ME Burpee Box Jump Overs 18-23 Mins: Rest 23- 28 Mins: Runn 500m, then ME Ring Dips
Viribus CrossFit – CrossFit Weightlifting Split Jerk (Build to Heavy) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 60 Double Unders 40 Air Squats 20 Deadlifts 90/67.5kg
Viribus CrossFit – CrossFit Gymnastics Toes-To-Bar (Strict TTB) Metcon (No Measure) Seated KB Z Press 3 x 10-12 each arm, superset with 6-8 Dragon Flys Metcon (AMRAP – Rounds and Reps) AMRAP 20 MINS 5 Power Cleans 65/47.5kg 10 TTB 15 Wall Ball
Viribus CrossFit – CrossFit Weightlifting Snatch (Snatch Deadlift + Hang Snatch + Snatch, Find heavy) Metcon (AMRAP – Rounds and Reps) AMRAP 8 MINS 10 Hang Power Snatch 42.5/30kg 20 Push Ups
Viribus CrossFit – CrossFit Weightlifting Clean (TNG 3RM) Hip Thrusts (3 x 20) Hip Thrusts Metcon (Weight) Every 2 Mins – 7 Rounds 7 Front Squats 75/60kg 7 C2B Pull Ups