Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4×6) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 50/40 Cal row 12 Burpees 12 Wall Balls 9/2 12 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard Tempo Bench Press (4×4) Tempo Bench Press 4×4(3-1-1) superset with isometric holds on ring rows, 10-30 seconds weighted or not weighted, depending on ability Metcon (Time) Annie 50-40-30-20-10 KB snatch 24/16 Abmat sit ups 20min Time Cap

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Squat Clean (1×3) You do one rep and step away from the bar Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Cleans 60/40kg 10 pull ups 30 DUs

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GARY PURDHAM AMRAP with a partner in 31 minutes 31 Burpees 31 Double unders 31 Deadlifts 45/30 31 Push ups 31 Box jumps 31 Hang Power Cleans 45/30 31 Air squats 31 KB swings 24/16 31 Shoulder to overhead 45/30 31 Abmat […]

Viribus CrossFit – CrossFit View Public Whiteboard Snatch Deadlift+ Hang Snatch+High Hang Snatch (1×3) Snatch Deadlift+ Hang Snatch+High Hang Snatchx3- working at a moderate load across all 3 sets Metcon (AMRAP – Rounds and Reps) Partner WOD 12 min AMRAP 6 Power Snatches 52.5/35kg 12 Front Rack lunges 24 Wall Balls

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 30 DUs 20 Plate GTO 20/10 7 Burpee Pull Ups Run 300m Rest 3 mins Altenating Tabata dish tucks and plank Rest 3 min 5 rounds 30 sec Bumper plate carry(isometric bicep hold 30 secs rest 10/15 ( to […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 16 SA Clean and jerk 24/16 8 down ups

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3-3-3-3) Paused Front Squat 3-3-3-3 ( 3 sec pause at bottom) Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 10 SDHP 35/25kg 20 air squats

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (5-5-5) Deadlift 5-5-5(double overhand grip) Superset ring dips Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 3 Power Cleans 60/40 6 Push ups 9 Ab mat situps

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting BB Lunges (3×10+10) BB Lunges 3×10+10 (tempo 3 0 1) Superset 1/2 kneeling filly press 3×12+12Go heavier than week 1 Metcon (AMRAP – Rounds) EMOM 15min 1. 15 KB swings 24/16 (American) 2 15 Box Jumps (step down) 3. 12 Burpees