Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3 x 10 All same Weight, start week 1 60% of 1RM) Super set: Single Arm Ring Rows 10+10 1/2 Kneeling bottom up press 8+8 (1 Round) Super set: Single Arm Ring Rows 10+10 1/2 Kneeling bottom up press 8+8 Metcon (AMRAP – Rounds) EMOM […]
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) D-DAY with KB For Time (with a Partner) Phase 1: “Overlord” 1944 meter Row Phase 2: “Airborne Drop” 60 Pull-Ups 400 meter Run Phase 3: “Omaha Beach” 6 X 30 Metre Over Head Lunges with Bumper plate 20/10kg 400 meter Run Phase 4: “Utah Beach” 60 […]
Viribus CrossFit – CrossFit View Public Whiteboard Split Jerk (3RM) Metcon (Time) 21-15-9 Thrusters 50/35KG Front Rack Lunges
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 6 Rounds. Min 1: Hang Clean + Clean @85% Min 2: 10 Lateral KB Box Step Ups 24/16kg Min 3: 12 Cals Rower Min 4: 10 + 10 1/2 kneeling Wallball toss 9/7kg Min 5: 5 Strict Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (Build to heavy) Metcon (AMRAP – Rounds) OMEM 18 1: Row 15 Cals 2: 12 Bar Touching Burpees 3: Rest
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5RM Re-test) Weightlifting Alternating KB bicep curls (3 x 12 Each arm) Alternating KB bicep curls Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 9 TTB 9 Push Press 50/35kg 9 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Beginners to Advanced) Metcon (Time) For Time : 40 KB Snatch 24/16kg 35 TTB 30 Cal Row 25 Box Jump Overs
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5RM Retest) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Power Cleans 50/35kg 15 Wall Ball 9/7kg
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time Complete the following with one partner working at a time. Alternate as needed, but do not share movements. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (24/16kg) 50 AbMat Sit-Ups 50 Deadlifts (70/50kg) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges […]
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 X 3 (Heavier than last week)) Reverse Lunges (5 x 4+4) Reverse Lunges Metcon (AMRAP – Rounds and Reps) 17.3 12 Min AMRAP OF 2 rounds of: 30 Metre weighted walking lunge 16 TTB 8 power cleans 60/40Kg Then, 2 rounds of: 30 Metre […]