Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×8) Find a challenging weight for unbroken reps on back squat. When finished all backsquat sets- Reverse Lunges 3 x 8 each leg. Moderate/ light weight.-focus on technique Metcon (AMRAP – Reps) 10 rounds 20: Bar Touching Burpee’s 10: Rest Score will be total Bar […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (3×5) Superset Press 3×5 & Weighted Pull-Up’s 3×5 Find a challenging weight for unbroken reps Metcon (Time) 4 RFT Run 300m/ Row 400m 15 Thrusters 40/30kg 30 Abmat sit ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) When Murph met Cindy Run 1600m 10 rounds of Cindy (5 pull-ups, 10 push-ups and 15 squats) Run 1600m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (7×1) Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor Focus on technique, not finding heavy. Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 KB Snatch 20/16Kg 30 AbMat Sit-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP: (Partner A completes one full round before B starts) 10 KB Russian Swings 24/16KG 10 SDHP 40/30kg 10 Pull-ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×12) Deload week at end of cycle so go lighter than previous two weeks, slower reps with focus on technique Metcon (AMRAP – Rounds) Every 5 mins x 3: 15 Power Cleans 60/40kg Run 400m score out of 3( rounds complete)
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3×15) Deload week, go ligther than previous two weeks with focus on going slower Metcon (AMRAP – Rounds and Reps) 4 Rounds: AMRAP 4 Mins 5 HSPUs 10 Push Ups 15 Air Squats Rest 1 min between rounds Score is total of 4 rounds.
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (5x 5) Find your most challenging option of pull up. Level 1 weighted 9kg Wall Ball Level 2 strict Level 3 band Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Toes to bar 10 KB Hang Clean & Jerk 24/16kg 30 Double Unders rest […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3×12) This is a deload week in preparation for next cycle. Go lighter than previous two weeks and focus on slower lifts with good technique Metcon (Time) For Time 100 Front Rack lunges for time 40/30kg. At the start of each minute perform 5 Wall […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) MARY- 20 min AMRAP 5 HSPUs 10 Pistols 15 pull ups Metcon (AMRAP – Rounds and Reps) Chief Five 3 min AMRAPS in 19 minutes AMRAP in 3 min 3 Power Cleans 50/35kg 6 push ups 9 air squats Rest 1 min […]