SNATCH Weightlifting Snatch (Weight) Paused Snatch (15-17 mins) Pause above the knee for 2-3 seconds This will help reinforce proper positioning, keeping the arms relaxed on the pull and the upper back tight If stability/mobility is an issue getting into the full squat power is fine. Metcon (Time) 5 Rounds for time 7 Power Snatch […]
METCON Metcon (AMRAP – Rounds and Reps) 7 rounds 4 Min AMRAP 3 Strict HSPU (scale is 6 kipping) 6 C2B Pull-ups 9 Wall Ball 12 Push Ups Rest 1 min
STRICT PRESS/PULL UPS Weightlifting Strict Press (Weight) Press 4×6 Strict Pull-Ups 4×8 Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Step Ups 1 Min Rest 2 Min: KB Hang Clean & Jerk (switch every 5 reps) 1 Min […]
PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 35 Min AMRAP 60 Single Arm KB Swings 24/16KG(switching every 5 reps) 50 Air Squats, 40 Sit-Ups, 30 KB Snatch 20 Ground to Overhead 60/40kg, Run 400m (together)
BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3×5 @ 75% & 2×5 @80% Metcon (AMRAP – Rounds) EMOM x 16 Min 1: 15 Plate Good Mornings 10/20kg Min 2:20 Reverse Plate Lunges (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 10 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Front Rack Lunges 42.5/30kg 8 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time Run 800m 70 Burpee’s 60 Sit-Ups 50 KB Swings 24/16kg 40 Pull-ups 30 HSPU Row 800m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat) Building Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Double Unders 20 KB Lunges 24/16 kg 15 TTB
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (4 X 8) superset with strict pullups 4 x 6-8 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5+5 KB Push Press 24/16kg 10 Deadlifts 70/45kg 15 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds and reps as possible in 12 minutes of: 11 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (20/10kg) – while next teammate completes the row and kb swings […]