Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 2 Mins x 3:3 Hang Muscle SnatchesThen, Every 2 Mins x 3:2 Hang Power SnatchesThen, Every 2 Mins x 4:1 Hang Snatch” Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders 14 KB Snatch

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP (partner) Run 800m 80 Wall Ball Cleans (switching every 20) Run 400m 60 HSPU 50 Cals Row 40 kB Snatch 24/16kg 30 Toes to Bar 20 Thrusters 42.5/30kg

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4X8) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 5 Burpee tuck jumps 10 KB Step Ups 24/16KG then 6 + 12, 7 +14, 8+16 9+18 …. Run 300m after each round

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (4 X 12) Metcon (No Measure) Not for time: 20 mins Part A: 10+10 SA KB Push Press 6 KB Turkish get ups (alternating) 30s Handstand Part B: 10+10 SA kB Bench Press 5+5 SA kb Lateral raise (tempo, slow up, pause) 30s Plank Shoulder […]

Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Toes-To-Bar (Scaling and progressions) Metcon (AMRAP – Rounds) Every 90s x 5 1. 10 Pull-Ups 2. Row 250m 3. 15 TTB 4. 50 Double Unders

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4 X 8) Metcon (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 50/35kg 20 Russian KB Swings 24/16 30 Wall Ball

Viribus CrossFit – CrossFit View Public Whiteboard DONNY: Metcon (Time) 21-15-9-9-15-21 Deadlifts 100/75kg Burpees

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Every 90s x 5:Mid-Hang Muscle Snatch + Mid-Hang Power Snatch Then: Every 90s x 5:Mid-Hang Power Snatch + Mid-Hang Snatch Keep the load for this complex moderate and focus on speed and footwork. Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 TTB 12 KB […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD 18 Min AMRAP 20 Toes to Bar 30 Shoulder to Overhead 45/30kg 800m Row Metcon (AMRAP – Rounds and Reps) Rest 9 Mins 18 Min AMRAP 10 Synchro Burpee’s 20 Box Jumps Run 300m then, Burpees 12, 14, 16, 18… […]

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (4X4) Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 1 Power Clean 70-80% of 1RM 3 Strict Pull-Ups 6 Hand release push-ups 9 Air Squats