Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Strict Press 1RM) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Box Jump Overs 6 Heavy KB Swings 6 strict Pull-ups 6 push ups
Author Archives: Viribus Crossfit
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 12 Days of Christmas 1.Deadlift 45/30 2.Ttb 3.Front Squat 4.Ring Dips 5.Back Squat 6.kb Swings 7.Thrusters 8.Wall Balls 9.Burpee Pullups 10.Box Jumps 11.OH Squat 12.Sdhp
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch+Hang Snatch+ OH Squat (10 x 1) Power Snatch+Hang Snatch+ OH SquatEvery 2 mins (20 Mins) 1 Power Snatch + 1 Hang Snatch + 1 OH Squat (building) Metcon (AMRAP – Rounds and Reps) 3 rounds of 4 Min AMRAP 3 Power Snatch 52.5/35kg 6 push ups […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Angie 100 Pull-ups 100 Push Ups 100 Ab Mat Sit Ups 100 Air Squats Rest 5 mins In teams of 2/3 5k row
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (1) Scaling Pull-ups and working on progressions Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 TTB 12 KB Hang Clean and jerk 6 RA + 6LA 24/16kg 20 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (deload week before the 10RM) Metcon (Time) Every 6 mins x 5 (30 mins) Row 500m 7 Back Squats 60/40kg 10 OH Walking lunges RA 7 Burpee 10 OH walking lunges LA
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN AND HANG CLEAN (6 X 1) Every 2 mins for 12 mins 1 Clean + 1 Hang Clean (building) Metcon (Time) 3 rounds (10min cap) 10 cleans 60/40kg 20 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Press 4 x 2@same weight) SA Row’s 8+8 superset with bottom up KB press in a 1/2 kneeling position x 2 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 9 Deadlifts 100/70kg 9 Ring Dips
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) GARRY PURDHAM AMRAP (with a Partner) in 31 minutes 31 Burpees 31 Double-Unders 31 Deadlifts (45/30 kg) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Hang Power Cleans (45/30 kg) 31 Air Squats 31 Kettlebell Swings (24/16 kg) 31 Shoulder-to-Overheads (45/30 kg) […]
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch and Hang Snatch (6 x 1) Every 2 mins for 12 mins (6 rounds) starting around 65% and building Power Snatch + Hang Power SnatchEvery 2 mins for 12 mins (6 rounds) starting around 65% and building Power Snatch + Hang Power Snatch Metcon (AMRAP – […]