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

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Team of 2 for Time Run 800m together Situps 50 each Lunges 50 each Partner carry 50ft Partner carry 50ft Air squats 100 each(one for one) Lunges 50 each Situps 50 each Run 800m together

Viribus CrossFit – CrossFit View Public Whiteboard Clean and Jerk (1×1) Power Clean + Hang Clean+Jerk Work up to a moderate heavy which can be controlled with good technique Metcon (AMRAP – Rounds and Reps) EMOM 20 min 1. 15/12 Cal row 2. 12-14 Barbell step ups 3. 4-6 strict pull ups 4. 45 seconds […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 20-1 Burpees 200m run after each round Time Cap 45min

Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (3×4) Deadlift 3×4 all at same weight-heavier than last week Superset with Filly press 3×8+8 Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 SDHP 40/30KG 10 Push Press 8 T2B Rest 3 min Tabata Russian twist KB/WB/KB/WB

Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (5×4) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) 5 Rounds for Time In 2 mins 30 Wall Balls- in remaining time max DUs (accumulate score on DU’s over rounds and record as reps) Rest one minute between rounds

Viribus CrossFit – CrossFit View Public Whiteboard Paused Bench Press Paused Bench Press (3-1-1) superset isometric holds-plank 30-60 secs Metcon (Time) FOR TIME 50 Cal row 30 Burpee box jump overs 30KB snatch 24/16

Viribus CrossFit – CrossFit View Public Whiteboard Power clean+Hang power clean (1X5) Power Clean+Hang Power Clean, 1X5 all at same weight 80% Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Hang Power Clean 45/30 kg 10 Front squats Rest 3 min Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Power Cleans […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SAMAN HERO WOD 8 Rounds for Time 13 Deadlifts (80/55kg) 17 Wall Balls (9/7) 400 meter run Time Cap 45min