Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 x 8) Metcon (AMRAP – Reps) Superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups” Metcon (AMRAP – Reps) 5 Rounds In 2 mins 10 Hang Power Cleans 42.5/30kg 10 Front Rack Lunges Max Lateral Burpee’s in remaining time Rest […]

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (HSPU, kipping, strict, deficit and modified HSPU’s) Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 12 KB Hang Clean & Jerk 24/16kg 12 Hand Stand Push Ups 12 Cal Row 12 KB Snatch 24/16kg Run 300m

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3-3-3-2-2) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Deadlifts 80/55kg 15 Toes To Bar 20 Down and Ups

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (3 X 8) Metcon (AMRAP – Rounds and Reps) In 10 Mins Run 800m into AMRAP 10 Burpee Tuck Jumps 15 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Distance) In 10 Mins Max partner Row for metres *One partner rowing at a time* Then rest 5 Mins Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP “Lumberjack” With a partner. 30 x Chin Ups 30 x Push Ups 30 x Barbell Squats 35/25kg 30 x […]

Viribus CrossFit – CrossFit View Public Whiteboard 3 Position Snatch: Floor + Below Knee + Above Knee (Find challenging but controlled weight) 3 Position Snatch: Floor + Below Knee + Above Knee Metcon (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16kg 30 seconds rest for total reps

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Against a 7min clock Run 400m into ladder 3 Clusters 42.5/30kg 20 Double Unders ,6 +20, 9 +20 etc rest 5 mins Against a 7 min clock Run 400m into ladder 3 Toes To Bar 3 Power Snatch 35/25kg 6,6,9,9,12,12etc rest 5 […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3 X 8) Metcon (AMRAP – Reps) superset with 3 x Max Effort for quality Deficit Push-Up’s, press-ups or modified push-ups Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 3 Power Cleans 50/35kg 6 Lateral Burpee’s 9 Air Squats Rest 1 min

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Pull-ups (Kipping Skills ) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 rounds of Cindy Run 300m Cindy 5 Pull-Ups 10 Push Ups 15 Air Squats Rest 5 mins WOD 2 12 Min AMRAP Row 500/400m 21 Box Jumps

Viribus CrossFit – CrossFit View Public Whiteboard High Hang Power Clean (3-3-2-2) High Hang Power Clean Metcon (AMRAP – Reps) 3 rounds 60 sec Bar Touching Burpee’s 60 sec KB Hang Clean & Jerk (switch every 5 reps) 24/16kg 60 sec rest then 3 rounds 30 sec Bar Touching Burpee’s 30 sec KB Hang Clean […]