Viribus CrossFit – CrossFit
Metcon (Time)
Please arrive 30 minutes before category start time to review standards etc
1PM Ladies Beginner Workout- 1 Round for time
50 Deadlift 35kg
50 Wall Balls 5kg
40 Deadlift
40 KB swings 8kg- Russian
30 Deadlift
30 Pull ups- band assisted/ off box 60
20 Deadlift
20 Knees to chest- 60 sit ups
10 Deadlift
10 push ups- off knees
1.PM Ladies Intermediate Workout-
1 Round for time
50 Power Cleans 30kg
50 Wall Balls 7kg
40 Power Cleans
40 KB swing 12kg- American
30 Power Cleans
30 Pull Ups- band
20 Power Cleans
20 Knees to chest
10 push ups
1.45PM Male Beginner-
1 Round for Time
50 Deadlift 50kg
50 Wall Balls 7kg
40 Deadlift
40 KB swings 12kg- Russian
30 Deadlift
30 Pull ups- band assisted
20 Deadlift
20 Knees to chest
10 Deadlift
10 push ups- off knees
2.30PM Male Intermediate-
1 Round for Time
50 Power Cleans 40kg
50 Wall Balls 9kg
40 Power Cleans
40 KB swing 16kg- American
30 Power Cleans
30 Pull Ups- (if using band 60)
20 Power Cleans
20 Toes to bar( if knees to chest 40)
10 push ups
3.15PM Male RX-
24 MIN
75 Power Snatch 40kg
In remainder of time AMRAP
7 Deadlifts 100kg
7 Burpee box jump overs
7 Toes to bar
4PM AND 4.30PM Team of 3-
12 Rounds for time
5 burpees
10 Push ups
15 air squats
Syncro
Athlete 1 and 2 perform WOD, athlete 3 holds the Deadlift 60/40kg…athletes can share as they want
If athlete three drops the bar, athletes 1 and 2 must stop.
Good Luck guys and most of all enjoy the day!
