Viribus CrossFit – CrossFit View Public Whiteboard Power clean+Hang power clean (1X5) Power Clean+Hang Power Clean, 1X5 all at same weight 80% Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Hang Power Clean 45/30 kg 10 Front squats Rest 3 min Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Power Cleans […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SAMAN HERO WOD 8 Rounds for Time 13 Deadlifts (80/55kg) 17 Wall Balls (9/7) 400 meter run Time Cap 45min
Viribus CrossFit – CrossFit View Public Whiteboard Jerk Racks (5×3) Tall Jerk 5×2 light Paused Jerk 5×3 moderate ( no more than 60%)-score 2 sec pause in the dip and 2 sec pause in the catch Alternating Split lunges- work up to a moderate heavy 10 score Split lunges Pull Ups (max) 1 max set […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOM 36 1. 12 Cal Row 2. 10 Power Snatch 35/25kg 3. 10 Burpees 4. 10 Thrusters 35/25 5. 12 TTB 6. Rest
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (4-4-4) Double overhand grip Superset with KB 1/2 Kneeling wood chop 3×10=10 Metcon (AMRAP – Rounds and Reps) 8 min ladder 3,6,9,12,15,18……. Deadlift 45/30kg Hang Power Clean Shoulder to Overhead
Viribus CrossFit – CrossFit View Public Whiteboard Paused Back Squat (4×6) Paused Back Squat( 2sec hold) Metcon (AMRAP – Rounds) EMOM 12min 1, 15 KB Swings Russian 24/16kg 2.18 lunges 24/16kg 3. 50 DUs/ 80 SUs
Viribus CrossFit – CrossFit View Public Whiteboard TEMPO BENCH PRESS (4×4) Tempo Bench Press (3-1-1) superset with isometric pull up holds 10-30 seconds depending on ability Metcon (Time) 5 Rounds for Time 9 KB Snatch RA+ 9 KB Snatch LA 24/16 9 Burpee Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting CLEAN (3×1) EMOM X5 High hang Clean working between 50-65% Every 90 seconds for 6 min Hang Clean working between 65-80% Every 2 mins for 6 min 1 Clean 80% Weight always controlled Metcon (Time) For time 1000m row 30 Power Cleans 60/40kg 30 pull ups 14 […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Yvonne For Time (with a Partner) 800m run 76 Air Squats 76 KB Push Presses (24/16) 76 AbMat Sit-Ups 76 Wall Balls (9/7) 76 Burpees 76 Medball Twists (9/7) 76 Push-Ups 76 Kettlebell Swings (24/16 lb) 76 KB Thrusters (24/16) 400 meter Run with Partner Time […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (1×3) Snatch x3- take a step back from the bar after each rep- Only lift to weight which keeps composure. Metcon (AMRAP – Reps) In 12 min 5 rounds 8 Power Snatch 35/25kg 24 air squats 8 Bar facing Burpees Max DUs in remaider of time […]