August 2017 - Page 2 of 3 - Viribus CrossFit

WOD

Back squat 1x 8@75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×5@80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×5@85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×3@90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×3@95{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}. Max reps strict C2B in 2 mins. 30-20-10 Thrusters 40/30kg and front rack lunges.

Posted on August 20, 2017August 20, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Snatch. Angel drop + Snatch pull + Hang snatch. Hang Snatch 3-3-2-2-1-1. AMRAP – 12 mins – 10 Deficit HSPU, 20 Pistols alternating and 30 KB Snatch alternating.

Posted on August 18, 2017August 18, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Endurance. Whitten. 5 rounds – 22 kb swings, 22 box jumps, run 500m, 22 burpees and 22 wall balls

Posted on August 17, 2017August 17, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

1 power clean + push jerk+1 full clean & Jerk, 6 sets @ 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of 1RM. 10 MIN AMRAP – 10 KB Snatch, 3-5 wall walks and 10 box jumps 24/20

Posted on August 16, 2017August 16, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Deadlift & Bench. WOD – Deadlift 4×5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, Bench 4×5@80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}. NFT – 3 rounds. Tempo Push Up 12-15, chin over the bar max hold – close to min as possible and plank 90 seconds.

Posted on August 15, 2017August 15, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Gymnastics. WOD- HSPU + Pistols. 17 min AMRAP – Run 500m, 21 hang power snatch and 12 C2B Pullups.

Posted on August 14, 2017August 14, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Back Squat C2B Pullups. WOD- Back Squat 5×3 @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of 3RM superset with 5×5 strict C2B. 15 Min AMRAP- Run 200m, 10 TTB, 15 Wall Ball Cleans and 20 Walking Lunges.

Posted on August 13, 2017August 13, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Snatch. 15 mins to work through the following complex. High Hang Snatch+Hang Snatch+Overhead Squat. Snatch grip Push Press 3×5. 21-15-9 (10 min cap) Overhead Squats, Bar Facing Burpees

Posted on August 11, 2017August 8, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Endurance. AMRAP 25 Mins – 30 Double unders, 30 Pullups, 30 KB Snatch, 30 Squats, 400m run. On the 35 min mark, 10 mins to find a max Power Clean.

Posted on August 10, 2017August 8, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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WOD

Deadlift & Bench. Deadlift 3×10 @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}. Bench 3×10@70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}. 3 rounds NFT Tempo Pushups 3×12-15, Tempo Ring rows 3×10-12, 90 second weighted plank.

Posted on August 9, 2017August 8, 2017 by Viribus Crossfit

Viribus CrossFit – CrossFit

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