Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting SNATCH (1 X 10) Every 2 Mins (10 rounds) 1 Hang Snatch +1 Snatch buildingBuilding Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Hang Snatch 42.5/30kg 7 HSPU
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Rounds 1 Min AMRAP 1 min Rest 5 Wall Ball 5 Burpee’s rest 5 mins in 10 Mins run 800m remainder of time ascending ladder 3’s 3 TTB, 3 OH Squats 45/30kg
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working towards HSPU and Progressions) Metcon (AMRAP – Reps) Row 1K rest 5 mins 3 mins Max Bar Toching Burpee’s
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 10 RM) Metcon (Time) 5 rounds (10 min cap) 15 Thrusters 35/25kg 30 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Clean and Hang Clean (1 x 10) Every 2 mins (20 mins) 1 Power Cleans + 1 Hang Clean +1 Front Squat (building)Every 2 mins (20 mins) 1 Power Cleans + 1 Hang Clean +1 Front Squat (building) Metcon (Time) 3-6-9-12-15-12-9-6-3 Wall Ball Hang Power Clean […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Strict Press 1RM) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Box Jump Overs 6 Heavy KB Swings 6 strict Pull-ups 6 push ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 12 Days of Christmas 1.Deadlift 45/30 2.Ttb 3.Front Squat 4.Ring Dips 5.Back Squat 6.kb Swings 7.Thrusters 8.Wall Balls 9.Burpee Pullups 10.Box Jumps 11.OH Squat 12.Sdhp
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch+Hang Snatch+ OH Squat (10 x 1) Power Snatch+Hang Snatch+ OH SquatEvery 2 mins (20 Mins) 1 Power Snatch + 1 Hang Snatch + 1 OH Squat (building) Metcon (AMRAP – Rounds and Reps) 3 rounds of 4 Min AMRAP 3 Power Snatch 52.5/35kg 6 push ups […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Angie 100 Pull-ups 100 Push Ups 100 Ab Mat Sit Ups 100 Air Squats Rest 5 mins In teams of 2/3 5k row
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (1) Scaling Pull-ups and working on progressions Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 TTB 12 KB Hang Clean and jerk 6 RA + 6LA 24/16kg 20 Double Unders