Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Power Snatch+Hang Snatch+ OH Squat (Find a heavy) Power Snatch+Hang Snatch+ OH Squat Metcon (AMRAP – Rounds and Reps) 4 rounds 3min AMRAP 6 Power Snatch 60/40 12 TTB 18 Air Squat 1min restaccumulate score

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Every 5.30×5 18 cal row KB Push Press 8+8 24/16 12 Wall Ball 9/7 8 Deadlift 80/50 5 Chest to bar

Viribus CrossFit – CrossFit View Public Whiteboard Push Press (5-5-5) Linear progression all the same weight Superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12 Power Snatch 35/25kg 24 Air squats 3min rest Metcon (AMRAP – Rounds and Reps) 6min AMRAP 12 HSPU 15 KB swings 24/16 (American)

Viribus CrossFit – CrossFit View Public Whiteboard Paused Front Squat (3-3-3-3) 3 sec pause in the bottom Metcon (AMRAP – Rounds) 5 rounds In 2 mins run 300m. In 2 min 30 weighted walking lunges 20/10 plate

Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Reset after each rep double overhand grip Superset ring dips Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 9 Deadlifts 70/45kg 12 push ups 15 Box jumps

Viribus CrossFit – CrossFit View Public Whiteboard Unilateral movements (20 min) For 20 mins KB step up with knee drive 6+6 SA KB Bench Press 10+10 Right Side Plank 30s Left Side Plank 30s Metcon (AMRAP – Reps) “4 Rounds 30: KB Squats 24/16 30: Rest 30: KB Snatch 30: Rest 30: Burpee’s 30: Rest”Accumulate […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) ZACHARY TELLIER For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) VIRIBUS CROSSFIT IN-HOUSE COMPETITION WORKOUTS MALE/FEMALE BEGINNER 18 MIN AMRAP 6 Burpees 9 Deadlifts 50/30kg 12 OH Plate Lunges 10/5kg MALE/FEMALE INTERMEDIATE 20 MIN AMRAP 12 Box Jumps 24/20 10 TTB 8 Power Cleans 40/30kg MALE RX 30 MIN TIME CAP 18,15,12,9,6, Snatch 42.5kg Box […]

Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “40 Min AMRAP (partner wod) 12 Cal Row 12 Burpee’s 12 Wall Ball then switch Partner 1 does a full round before switching”

Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (5-5-5) Push Press 5-5-5 (linear progression all same weight) superset split stance KB row 3×10+10 Metcon (AMRAP – Rounds and Reps) 15 mins working through the following 5 Strict C2B 10 OH KB Lunge 5+5 15 KB Swings rest 60s after each round”