Viribus CrossFit – CrossFit Tempo Press (3 x 8) Tempo Sumo Deadlift (3 x 8) Metcon (No Measure) EMOM 20 1. Run 200m 2. 14 KB Snatch 3. 10 Burpee Box Jump Overs 4. Rest

Viribus CrossFit – CrossFit Snatch Deadlift + Snatch+ Hang Snatch (Build to heavy) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Power Snatch 35/25kg 3 Strict Pull ups

Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 0-9 Mins: Run 800m In the remainder of the time 12 KB Snatch – 6 on the right, then 6 on the left 12 Overhead KB Lunge – 6 on the right, then 6 on the left 12 Box Jump Overs 9-14 Mins : Rest […]

Viribus CrossFit – CrossFit Clean & Jerk (3 x 1) Clean + Hang Clean + 2 Jerks x 3 All at the same weight Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 50 Double Unders 30 Air Squats 20 Push Press 42.5/30kg

Viribus CrossFit – CrossFit Gymnastics Ring Dips (5 X 5) Metcon (Time) 800m Run then : 10 Deadlifts 105/85kg 1 Strict Pull Up 9 Deadlifts 2 Strict Pull Ups 8 Deadlifts 3 Strict Pull Ups Deadlifts decrease by 1 rep and strict pull ups increase by 1

Viribus CrossFit – CrossFit Tempo Back Squat (3 x 8 – Heavier than last week) Metcon (No Measure) Superset 3 x 12 Box Glute Extensions 3 x 16 Tempo Goblet Lunges 8+8 (4 sec lower, 1 sec pause) Metcon (Time) 30 Bar Facing Burpees into 3 rounds 10 Squat Cleans 60/42.5kg 20 Box Jumps

Viribus CrossFit – CrossFit Weightlifting Tempo Press (3 x 8 – Heavier than last week) Tempo Press Tempo Deadlift (3 x 8) 3 x 8 ** Use a 3-1-1 tempo for both movements. The last few reps of each movement should be tough, but no misses Metcon (AMRAP – Reps) 4 Rounds – Every 4 […]

Viribus CrossFit – CrossFit Snatch (find heavy) Snatch Pull + 2 Snatch + Overhead Squat Metcon (Time) 21-15-9 Snatch 52/37.5kg Strict HSPU

Viribus CrossFit – CrossFit Metcon (Time) ***Power Clean Cindy*** 5 Rounds 10 Power Cleans 60/40kg + 5 Rounds of Cindy Cindy: 5 Pull Ups 10 Push ups 15 Air Squats

Viribus CrossFit – CrossFit Weightlifting Clean and Jerk (1 Clean + 3 Jerks – Moderate load) Metcon (Time) 15-12-9 Shoulder to overhead Bar facing burpees ** This should be a sprint**