Viribus CrossFit – CrossFit Weightlifting Deadlift (@90%) Weightlifting Bench Press (@90%) Metcon Metcon (No Measure) Single Arm KB ZPress 3 x 10-12 left&right Superset with 8-10 Dragon Flys
Viribus CrossFit – CrossFit Gymnastics Metcon (No Measure) OMOM12 Even 6-8 Burpees Odds 8-12 TTB Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 UB Wall Ball 20 Jumping Lunges 20 Dish Tucks Run 200m
Viribus CrossFit – CrossFit Weightlifting Snatch (80-90% of 1RM. Pause Snatch) Weightlifting Snatch Pull (3 x 3 @110%) Metcon Metcon (Time) Nancy 5 Rounds Run 400m 15 Over Head Squats 42.5/30kg
Viribus CrossFit – CrossFit Weightlifting Clean (3-3-3-3-3 + 3 x 1 min Plank Hold) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 21 Double Unders 15 KB Swings 9 C2B Pull-ups
Viribus CrossFit – CrossFit Weightlifting Snatch (Heavy Single) Metcon Partner Metcon – Half for Single (Time) Run 800m – both 150 Wall Balls 75 Burpees 50 TTB
Viribus CrossFit – CrossFit Metcon Endurance (AMRAP – Rounds and Reps) AMRAP 30 Mins 10 Sumo Deadlift High Pull42.5/30kg 10 Hang clusters 10 box jumps Run 400m Then 2 rounds and run 400m Then 3 rounds and run 400m And so on until clock hits 30 min
Viribus CrossFit – CrossFit Metcon Metcon (Time) Run 800m 40 KB Swings 30 Bar Facing Burpees 20 Hang Snatch 60/40KG 10 C2B Pullups
Viribus CrossFit – CrossFit Weightlifting Deadlift (3 x 3 @87.5%) Weightlifting Bench Press (3 x 3 @87.5%)
Viribus CrossFit – CrossFit Weightlifting Back Squat (3RM) Gymnastics Gymnastics Wide Grip Pull-ups (5-5-5-5) Wide Grip Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Squat Cleans 60/40kg 15 Box Jumps 20 Double Unders