Viribus CrossFit – CrossFit View Public Whiteboard 3 Position Power Clean: Floor + Hang + High Hang (Find Challenging Controlled Weight) 3 Position Power Clean: Floor + Hang + High Hang Metcon (AMRAP – Reps) 10 Rounds 30 second KB Hang Clean & Jerk (switch every 5 reps) 24/16kg 30 second rest

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 6) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Thrusters 35/25kg 30 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) TILLMAN 7 Rounds for time of: 7 Deadlifts 110/70kg 300m Run 15 Strict Pull Ups 45 Second Rest

Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift + Hang Snatch + Snatch + Over Head Squat (Find Challenging single for complex) Snatch Deadlift + Hang Snatch + Snatch + Over Head Squat Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 20 Double Unders 10 KB Snatch 24/16kg Rest 5 Mins Metcon (AMRAP […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 20 60 Cal Row 50 Toes To Bar 40 Wall Ball 9/7kg 30 Power Cleans 50/35kg 20 Bar Facing Burpee’s Rest 6 mins Metcon (Time) Tag relay: 3 rounds Partner 1 completes 5 Down Ups then runs 400m, then […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 5) Metcon (AMRAP – Reps) superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Push Press 50/35kg 10 Deadlifts 15 Box Jump Overs

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (Focus on efficiency) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP Run 400m 8 Toes To Bar 12 Over Head KB Lunge 24/16kg 8 Chest To Bar Pull Ups 12 Over Head KB Lunge

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean (3-3-3-2-2) Metcon (AMRAP – Rounds and Reps) Open WOD 15.4 AMRAP in 8 minutes 3 Handstand Push-Ups 3 Power Cleans 60/40kg 6 Handstand Push-Ups 3 Power Cleans 9 Handstand Push-Ups 3 Power Cleans 12 Handstand Push-Ups 6 Power Cleans 15 Handstand Push-Ups 6 Power Cleans […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 6) Metcon (AMRAP – Reps) 6 rounds 30s Air Squats 30s Rest 30s Bar Touching Burpee’s 30 s Rest

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Marguerita” 50 Rounds for Time 1 Burpee 1 Push-Up 1 Jumping-Jack 1 Abmat Sit-Up 1 Strict Handstand Push Up