Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 8) Metcon (Time) Mini Kelly – 3 RFT 30 Wall Balls 30 Box Jumps Run 500m

Viribus CrossFit – CrossFit Gymnastics Handstand Push-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 10 Hang Power Cleans 80/52kg 12 Pistols

Viribus CrossFit – CrossFit Weightlifting Snatch (Build to a heavy single) Metcon (Time) 5 Rounds for time 10 Overhead Squats 60/40kg 40 Double Unders

Viribus CrossFit – CrossFit Weightlifting Back Squat (10 X 10 Final Week) Metcon (Time) 12-9-6-3-6-9-12 Power Snatch45/32.5kg C2B Pull Ups

Viribus CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP 10 Burpees 15 KB Swings 20 KB Snatch 40 Double Unders Run 300m

Viribus CrossFit – CrossFit Weightlifting Push Press (3 x 8) Metcon (AMRAP – Rounds and Reps) 7 MIN AMRAP 7 Pull Ups 7 Burpees 7 KB Swings

Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 10) Metcon (Time) 7 Rounds for time (14 min cap) 5 Power Cleans 85/60kg 15 Wall Ball

Viribus CrossFit – CrossFit Gymnastics Pull-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) MARY 20 MIN AMRAP 5 HSPU 10 Pistols 15 Pull Ups

Viribus CrossFit – CrossFit Snatch (1) 1 Snatch with a 3 sec pause below the knee + 1 Mid Hang Snatch-Find a heavy Snatch (3 x 12) BTN Snatch Grip Strict Press 3 x 12 superset with Supine Grip Bent Over Row 3 x 12 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift 105/80kg Bar Facing Burpees

Viribus CrossFit – CrossFit Weightlifting Back Squat (10 X 10 – WEEK 7 OF 8) Metcon (AMRAP – Rounds and Reps) Partner ‘Lunging Bear Complex’ AMRAP 20 MINS Power Clean 60/40kg Front Squat Push Press 2 BTN Lunges BTN Push Press Partner 1 must complete 7 TNG cycles of the complex before partner 2 can […]