STRICT PRESS/PULL UPS Weightlifting Strict Press (Weight) Press 4×6 Strict Pull-Ups 4×8 Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Step Ups 1 Min Rest 2 Min: KB Hang Clean & Jerk (switch every 5 reps) 1 Min […]

PARTNER WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 35 Min AMRAP 60 Single Arm KB Swings 24/16KG(switching every 5 reps) 50 Air Squats, 40 Sit-Ups, 30 KB Snatch 20 Ground to Overhead 60/40kg, Run 400m (together)

BACK SQUAT Weightlifting Back Squat (Weight) Back Squat 3×5 @ 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} & 2×5 @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Metcon (AMRAP – Rounds) EMOM x 16 Min 1: 15 Plate Good Mornings 10/20kg Min 2:20 Reverse Plate Lunges (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 10 Burpees

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Front Rack Lunges 42.5/30kg 8 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time Run 800m 70 Burpee’s 60 Sit-Ups 50 KB Swings 24/16kg 40 Pull-ups 30 HSPU Row 800m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat) Building Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 30 Double Unders 20 KB Lunges 24/16 kg 15 TTB

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (4 X 8) superset with strict pullups 4 x 6-8 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5+5 KB Push Press 24/16kg 10 Deadlifts 70/45kg 15 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds and reps as possible in 12 minutes of: 11 Calories of Rowing 18 Kettlebell Swings (24/16 kg) immediately followed by… Overhead Plate Hold (20/10kg) – while next teammate completes the row and kb swings […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 5) moderate weight Metcon (AMRAP – Rounds and Reps) 10 Min ladder Power Cleans 50/35kg Box Jumps 2,2,4,4,8,8,16,16 …and so on, doubling the reps each round.

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ‘Bradshaw’ 10 Rounds of 3 HSPU’s 6 Deadlifts 100/70kg 12 Pull ups 24 Double Unders