Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 0-10 mins ‘Fran’ 21-15-9 Reps For Time Thrusters (45/30 kg) Pull-Ups Teams of 2(Run together) 40 Burpees 300m Run 70 Pushups 300m Run 100 Walking Lunges 300m Run 140 Squats 300m Run 100 Walking Lunges 300m Run 70 Push Ups 300m Run 40 Burpees
Author Archives: Viribus Crossfit
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Working on progressions and advanced on HSPU) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 KB facing burpees 5 SA KB Thruster Right then left
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (2 x 3 @85%the max reps) Back Squat 2 sets of 3 @85% rest 3 mins then 1 x max reps at 85% Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Front Squat 60/40kg 10 TTB 20 Box lateral step overs
Viribus CrossFit – CrossFit View Public Whiteboard Power Clean and Hang Power Clean ( 1) Every 90 seconds for 15 mins. Power Clean + Hang Power Clean. Build over the course of the first 7 sets to something that will be heavy for your final 3 attempts Metcon (Time) Every 4 mins for 12 mins […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4 x 4 @same weight, heavier than last week.) 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 20 KB Snatch 24/16kg 35 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) ‘McGhee’ 30 min AMRAP 5 Deadlifts 120/80kg 13 Push-ups 9 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 rounds every 4 mins (40 mins) 12 KB swings 9 Power Snatch 42.5/30kg 6 OHS 5 C2B or 6 Pull-ups or jumping Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 0-10 Mins Diane 21-15-9 Deadlift 100/70kg HSPU 10-13 mins rest 13-23 mins Annie 50-40-40-20-10 Double Unders Sit Ups 23-26 mins Rest Run 800m rest 3 mins Run 500m rest 2 mins Run 300
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups Working on strict Pull-up and developing on to kipping. Metcon (AMRAP – Rounds and Reps) 9 Min ladder 3 lateral burpee’s 3 SDHP 40/25kg going up in factors of 3
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 2 sets of 3 @82.5% rest 3 mins then max) Back Squat 2 sets of 3 @82.5% rest 3 mins then max reps at 82.5% Metcon (AMRAP – Reps) 5 Rounds 10 Thrusters 42.5/30kg in 2mins into max cal row- score is total […]