Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch (1×1) EMOM x3 3 Hang Muscle Snatch Rest 1 Min Every 90s x 3 2 Hang Power Snatch Rest 1 Min Every 2 mins x 3 1 Power Snatch (measure) Metcon (AMRAP – Rounds and Reps) 3 Rounds AMRAP 3 mins 15 Power Snatch 35/25kg […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting UPPER BODY PUSH AND CARRY SUPERSET (4-5 rounds) 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s No measure Metcon (Time) 5 rounds 10 Sumo Deadlift High Pull 50/35kg 20 (10+10) KB Push Press 24/16kg 30 Mountain climbers

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 12 Mins 40 Dus 12 KB Snatch 24/16kg rest 5 mins One partner performs a complete round of the AMRAP before switching. Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Deadlifts 80/55kg 20 air squats One partner performs a […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×8) Increase weight by 2.5/5kg from last week on the Back Squat Barbell Reverse Lunges 3 x 8 each leg Metcon (Time) 5 rounds 15 Wall Ball 9/7kg 10 Burpee’s 300m run

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Strict Press (3×5) Add 2.5/5kg to Strict Press from last week. Superser weighted pull ups 3×5 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull-ups 10 KB Hang Clean & Jerk 24/16kg 30 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) LUMBERJACK 20 For Time 20 Deadlifts 120/80kg 400 meter Run 20 Kettlebell Swings 24/16kg 400 meter Run 20 Overhead Squats 50//35kg 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 KB Cleans […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Clean (3-3-3-3-3 ) Hang Clean (3-3-3-3-3 progressive loading) Metcon (Time) 3 Rounds Row 500m 21 Wall Ball 9/7kg 15 Russian Swings 24/16kg 9+9 KB Hang Clean & Jerk 24/16 kg Run 400m (21 min cap)

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Snatch ( 3-3-3-3-3-3 ) Hang Power Snatch 3-3-3-3-3-3 (progressive loading) Metcon (Time) Run 300m 20 Hang Power Snatch 42.5/30kg Run 300m 20 Push Press 42.5/30kg Run 300m 20 Hang Power Snatch Run 300m 20 Push Press Run 300m (20 min cap)

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s Technique focused Metcon (AMRAP – Rounds) OMEM 18 Min 1: 30 DUs/ 60 SUs Min 2: 8 Burpee Box Jump Overs Min 3: Rest RX+ 15 Wall Balls in minute […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Distance) In 15 Mins: Max Cal Row Guys switch every 15 cals girls every 10 (5 devils press before switching 12/8kg) rest 10 mins Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Partner A completes one full round before Partner B starts 12 Deadlifts 70/50kg (90/65rx+) […]