Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (80-85% EVERY 2 MINS X 7) Metcon (Time) 50 Cal Row 50 Wall Ball (7 min cap)
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Skill class) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 3 Strict Pull-Ups 6 Strict Handstand Push-ups 9 KB Swings 24/16kg
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Overhead Squat (3 X 5) Metcon (Time) Ladder for time : 20-30-40 – KB Step Ups 24/16KG 20-30-40 – KB Hang Clean & Jerk 10-15-20- Burpee
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 8 Rounds For Time 12 Deadlifts 55/35kg 9 Hang Power Cleans 6 Push Jerks All movements with same weight
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) FEMALE/MALE BEGINNER 2 Rounds for time of: (18 Min Timecap) 100 Single Unders 20 Over Head Squats 20/15kg 100 Single Unders 12 Knees To Chest 100 Single Unders 20 Overhead Squats 100 Single Unders 12 Knees To Chest MALE/FEMALE INTERMEDIATE 21-18-15-12-9-6-3 Reps for time of: Thrusters […]
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Snatch + Hang Snatch (starting around 60%) (Every 3 Mins x 6) Hang Power Snatch + Hang Snatch (starting around 60%) Metcon (AMRAP – Rounds and Reps) AMRAP 10 Mins 3 Hang Snatch 45/30kg 6 Burpee’s 9 Air Squats
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Run 400m x 8 Rest 2 mins between runs
Viribus CrossFit – CrossFit View Public Whiteboard High Hang + Hang Clean + Jerk (Every 2 mins x 6) High Hang + Hang Clean + Jerk (every 2 mins x6) starting roughly at 60% of your 1RM Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Shoulder to overhead 42.5/30kg 10 Behind the neck […]
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Skills Class : Strict & Kipping) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP Run 300m 5 Burpee Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3 X 3) Metcon (AMRAP – Reps) In 3 Mins 20 KB Goblet Lunges 24/16kg 15 Burpees into max effort wall ball 9/7kg rest 2 mins In 3 Mins 20 KB Goblet Lunges 24/16kg 15 Burpees into max effort box jumps rest 2 mins In […]