Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 5) moderate weight Metcon (AMRAP – Rounds and Reps) 10 Min ladder Power Cleans 50/35kg Box Jumps 2,2,4,4,8,8,16,16 …and so on, doubling the reps each round.
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘Bradshaw’ 10 Rounds of 3 HSPU’s 6 Deadlifts 100/70kg 12 Pull ups 24 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Power Snatch 3-3-2-2-2-1-1-1-1-1 ) Ascend in weight to reach max for the day Metcon (AMRAP – Reps) 8Min Partner: Burpees- ME 30 sec partner 1 30 sec partner 2 One works one rests
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP (split reps any way) 10 Front Squats 60/40kg 15 C2B Pull-ups 20 Wall Ball 9/7kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift Deadlift – heavy single Metcon (Time) 21-18-15-12-9-6-3 Push Press 42.5/30kg Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (1) focus is on strict HSPU. Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 4 Strict HSPU 8+8 kB Hang Clean & Jerk 24/16kg 12 Air Squats 24 Lunges
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean ( 3-3-2-2-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 8 Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat ( 5×3) Metcon (AMRAP – Reps) 2 Rounds In 3 mins Row 500m Max Wall Ball in remaining time 9/7kg Rest 1 min In 3 Mins Run 400m Max TTB in remaining time Rest 1 min
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) BURPTACULAR 30 Min Cap 10-9-8-7-6-5-4-3-2-1 Reps for Time Burpees KB Thrusters 24/16kg Burpees KB Sumo Deadlift High Pulls Burpees KB Swings
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Hang Snatch + Snatch) Build to a heavy Metcon (AMRAP – Rounds) 10 Min Ladder 2-4-6-8-10-12-etc Hang Power Snatch 35/25kg Overhead Squat Bar Facing Burpee’s