Viribus CrossFit – CrossFit Snatch Deadlift + Mid Hang Snatch (Every 2 Mins for 10 Mins) Snatch Deadlift +Mid Hang Snatch Snatch Grip Strict Press (3 x 12) Snatch Grip Strict Press Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 30 Double Unders 10HSPU 5 Hang Power Cleans 70/50kg
Viribus CrossFit – CrossFit Weightlifting Back Squat (10X10 – Add 2.5kg to last week) Rear Foot Elevated Lunge (3 x 12) Rear Foot Elevated Lunge 3 x 12 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Thrusters 42.5/30kg 9 SDHP
Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 0-7 Mins : Run 800m, then ME Curtis 60/40kg (1 Hang Power Clean + 2 Lunges +1 Push Press) 7-12 Mins : Rest 12-18 Mins : Run 800m, then ME Burpee Box Jump Overs 18-23 Mins: Rest 23- 28 Mins: Runn 500m, then ME Ring Dips
Viribus CrossFit – CrossFit Weightlifting Split Jerk (Build to Heavy) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 60 Double Unders 40 Air Squats 20 Deadlifts 90/67.5kg
Viribus CrossFit – CrossFit Gymnastics Toes-To-Bar (Strict TTB) Metcon (No Measure) Seated KB Z Press 3 x 10-12 each arm, superset with 6-8 Dragon Flys Metcon (AMRAP – Rounds and Reps) AMRAP 20 MINS 5 Power Cleans 65/47.5kg 10 TTB 15 Wall Ball
Viribus CrossFit – CrossFit Weightlifting Snatch (Snatch Deadlift + Hang Snatch + Snatch, Find heavy) Metcon (AMRAP – Rounds and Reps) AMRAP 8 MINS 10 Hang Power Snatch 42.5/30kg 20 Push Ups
Viribus CrossFit – CrossFit Weightlifting Clean (TNG 3RM) Hip Thrusts (3 x 20) Hip Thrusts Metcon (Weight) Every 2 Mins – 7 Rounds 7 Front Squats 75/60kg 7 C2B Pull Ups
Viribus CrossFit – CrossFit Weightlifting Back Squat (10×10 – 2.5kg heavier than last week) Metcon (AMRAP – Rounds) 8 Min Ladder 2 Deadlifts 120/90kg 2 Strict Pull ups 4,4,6,6,8,8,10,10,12,12…
Viribus CrossFit – CrossFit Metcon (AMRAP – Reps) 0-4 Mins : Run 800m 4-14 Mins : 10 Min AMRAP of Cindy 5 PullUps, 10 Push-ups, 15 Air Squats Rest 3 Mins 17-25 Mins : 8 Min AMRAP 16 Front Rack Reverse Lunge 42.5/30kg, 16 KB Swings Rest 3 Mins 28-34 Mins : 6 Min Ladder […]
Viribus CrossFit – CrossFit Weightlifting Deadlift (1 RM) Weightlifting Bench Press (1RM)