Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×3) Paused Back squat 5×3 Heavy controlled weight Metcon (AMRAP – Rounds) EMOM 15 min 1. 20 Wall Ball 9/7KG 2. 12 KB Lateral Box step overs 24/16 KG 3. 15 Burpees

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Tempo Bench Press (4×6) Tempo Bench Press 4×6(3-1-1) superset with isometric holds on ring rows, 10-30 seconds weighted or not weighted, depending on ability Metcon (Time) 10 Rounds for time 5 Toes to bar 7+7 Single Arm KB Push Press 24/16 20 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Clean +Hang Clean (1×1) EMOM 12min Clean +Hang Clean (increase weight each round to finish on 80%) Metcon (Calories) 0-5 min 20 Burpees 30 Goblet squat 24/16KG Max calorie row 5-8min rest Metcon (AMRAP – Rounds and Reps) 8-13 AMRAP 12 Deadlifts 60/40kg 12 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) JENKINS Partner WOD AMRAP 40min 50 Burpees 300m run 50 KB Swings 24/16kg 300m run 50 pull ups 300m run 50 push ups 300m run One partner working at a time, run together

Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3×3) Drop to split Jerk 3×3@75% Split Jerk (5×3 building) BTN split 5×3 buildingBuild to a weight which is challenging but can be controlled. Metcon (AMRAP – Rounds and Reps) Partner WOD 12min AMRAP 8 STO 60/40 kg 12 Front rack lounges 24 Wall Balls 9/7kg […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Distance) In 8 min 10 KB Snatch 24/16 20 DUs max distance on rower rest 5 min Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Toes to Bar 10 SDHP 42.5/30kg 14 air squats rest 5 mins Metcon (AMRAP – Reps) In 8 min Run […]

Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×4) Deadlift 3×4@same weight Superset filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs

Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4X5) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) Rond 1: 0-3 min Row 600m Round 2: 3-6min KB Lunges 24/16 (one KB) Round 3: 6-9min Run 600m Round 4: 9-12min Row 600m Round 5: 12-15min KB Lunges 24/16 (one KB) Round […]

Viribus CrossFit – CrossFit View Public Whiteboard TEMPO BENCH PRESS (4×5) Tempo Bench Press (3-1-1) superset with isometric pull up holds 10-30 seconds depending on ability Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 8 Chest to Bar 12 Deadlifts 85/60kg 16 Push Ups

Viribus CrossFit – CrossFit View Public Whiteboard Hang Clean (3×3) 3 Hang Clean every 90 seconds( moderate weight with good control) x3 then KB weighted step ups 3×5+5 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30 Wall Ball Cleans 9/7 10 Burpees 30 DUs