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 […]
Viribus CrossFit – CrossFit Metcon (3 Rounds for reps) 0-7 Mins : To find a heavy Hang Snatch 10-15 Mins : Run 500m then MAX Hang Snatch @65% of above 18-25 Mins : Run 800m then 150 Double Unders into MAX Ring Dips 28-32 Mins: Run 500m then MAX Burpees
Viribus CrossFit – CrossFit Weightlifting Push Press (3 X 10. Week 2 of 8.) Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP 6 Ring Dips 9 TTB 10 Box Jumps
Viribus CrossFit – CrossFit Weightlifting Front Squat (3 X 12) Weighted Plank (3) Weighted Plank 3 x 1 Min on 1 Min rest Metcon (AMRAP – Reps) 7 MIN LADDER 3 SDHP 42.5/30kg 3 Wall Balls 6,6,9,9,12,12,15,15……..
Viribus CrossFit – CrossFit Gymnastics Pull-ups (Beginners to Advanced) Metcon (AMRAP – Rounds and Reps) AMRAP 20 MINS 3 Rounds of Cindy + 50 Double Unders
Viribus CrossFit – CrossFit Weightlifting Snatch Balance (5 X 3) Snatch Grip Push Press + O/H Squat (x 5) Snatch Grip Push Press + Paused O/H Squat (2 sec pause) Metcon (AMRAP – Rounds and Reps) AMRAP10 MINS 10 Push Press 52/35kg 10 Box Jumps 10 KB Swings
Viribus CrossFit – CrossFit Weightlifting Back Squat (10 X 10 (add 2.5kg from last week. week 6 of 8)) Metcon (AMRAP – Rounds and Reps) PARTNER WOD – 10 MIN AMRAP 3 Deadlifts 125/85kg 6 Push Press 62/40kg 9 TTB
Viribus CrossFit – CrossFit Weightlifting Clean and Jerk (10 Mins to work up to a heavy single) Metcon (Weight) Every 2.30 Mins for 10 Rounds 3 Clean & Jerks @80-85% of above 6 Ring Dips 9 Box Jumps