Viribus CrossFit – CrossFit View Public Whiteboard Strict Hand Stand Push Ups (Skill Class) Skill Class: Strict Hand Stand Push Up. Accessory: 8 Side Plank Powell rasies each side with KB. 4 Turkish Get Ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 American KB Swings, 12 Toes To Bar, 9 Ring Dips

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) RYAN MURAMOTO AMRAP (with a Partner) in 40 minutes 100 Burpee Box Jump-Overs (24/20 in) 800 meter Run 100 Wall Ball Shots (9/7KG) 800 meter Run 200 Double-Unders (100 each) 800 meter Run One partner works while the other rests. Partition the […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Heavy 3 (Not max) then 3×2 @ 90%) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Box Jumps 12 Shoulder to Overhead 45/30kg 9 Pull-Ups

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 Min Run AMRAP Run 400m 20 Walking Lunges 10 KB Goblet Squats 24/16kg 10 Toes To Bar

Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Clean + Power Clean (Moderate Challenging Weight) Hang Power Clean + Power Clean Metcon (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 1 min rest. 3 Power Cleans50/35kg, 4 KB Strict Press on Right & Left 24/16kg 5 Burpee Tuck Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (Heavy 5 (Not Max) then 3×3@ 90%) Metcon (AMRAP – Rounds) EMOM x 4. Min 1. 8 Double KB Squats 24/16kg. Min 2. 8 Strict Pull-ups. Min 3. 6 Hand Stand Push Ups

Viribus CrossFit – CrossFit View Public Whiteboard Strict Press build to a heavy 3 (Not Max) then 3×2 @ 90%. Superset 3 sets 12 KB Chest press 9+9 KB Bent Over Row (1 X 3 Then 3 X 2 Reps) Strict Press build to a heavy 3 (Not Max) then 3×2 @ 90%. Superset 3 […]

Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch + Over Head Squat (Moderate Challenging Weight) Hang Power Snatch + Power Snatch + Over Head Squat Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 12 Bar Facing Burpee’s 9 Power Snatch 40/25kg 6 Over Head Squat

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) I PLANK, YOU PLANK… For Time (with a Partner) 5,000 meter Row 50 Front Squats @50% of 1 Rep Max 60 Box Jumps 24/20″ Break it up any way you like. Only one partner may work at a time. While one partner is working, the other […]

Viribus CrossFit – CrossFit View Public Whiteboard 1/2 Kneel step up with knee drive 8+8 Superset with SA KB Chest Press 10+10 30second Right Side Plank 30second Left side Plank (20 mins) 1/2 Kneel step up with knee drive 8+8 Superset with SA KB Chest Press 10+10 30 second Right Side Plank 30 second Left […]