Viribus CrossFit – CrossFit Weightlifting Snatch (2 Position Snatch : Floor + Mid Thigh. Find Heavy) Snatch Push Press (5 x 5) Snatch Push Press Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 12 Box Jumps 9 Hang Snatch 42.5/30kg 6 Bar-Facing Burpees

Viribus CrossFit – CrossFit Clean (As Above) 3 Position Clean – Floor, Knee,Mid-thigh (Guideline 70% x 2, 75%x2,80%x1, 82,5% x 1) Seated Box Jumps (3 x 5) (Tallest Possible) Metcon (AMRAP – Rounds and Reps) 20 MIN AMRAP HULK WOD 5 Deadlifts 52/42.5kg 5 Hang Power Cleans 5 5 Front Squats 5 Push Press 5 […]

Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP: 12 Goblet Lunges 18 KB Swings 24 Wall Ball Rest 5 Mins 9 MIN AMRAP : 12 Power Snatch 35/25kg 18 Burpees 24 Double Unders Rest 5 Mins Run 1.6k

Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 6) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 6 – All at the same weight) Metcon (Weight) Every 3 Mins x 5 10 Hang Power Cleans 42.5/30kg 10 Thrusters 10 Lunges ** 3 Burpees Every time you break**

Viribus CrossFit – CrossFit Gymnastics Pistols (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) AMRAP 15 MINS 20 HSPU 15 Box Jump Overs 10 Deadlifts 105/70kg

Viribus CrossFit – CrossFit Snatch (Find heavy) 1 High Hang + 1Hang +1 Low Hang Metcon (Time) 1 Round : 100 Double Unders 50 Air Squats 25 Push Press 42.5/30kg Then 2 Rounds : 60 Double Unders 30 Air Squats 15 Push Press Then 3 Rounds: 40 Double Unders 20 Air Sqats 10 Push Press

Viribus CrossFit – CrossFit Weightlifting Clean (3-3-2-2-1-1-1-1) Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 4 Ring Dips 2 Squat Cleans @ 80% of above A must complete a full round before B starts

Viribus CrossFit – CrossFit Metcon (4 Rounds for reps) 7 Min AMRAP 15 KB Swings 15 Wall Balls Rest 3Mins 7 Min AMRAP 35 Double Unders 15 Ab Mat Sit-Ups Rest 3 Mins 7 Min Run Rest 3 Mins Run 800m ME Bar Touching Burpees

Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 6) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP – Goal is 5+ Rounds 12 KB Snatch 9 TTB 6 Ring Dips