Crossfit – Sat, Aug 10 POWER SNATCH Power Snatch (Build up to heaviest rep with sound technique 0-4 mins – 3 Power Snatch 4-8 mins – 2 Power Snatch 8-12 mins – 1 Power Snatch) METCON (AMRAP – Rounds and Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Monthly Archives: August 2024
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch (Build up to heaviest rep with sound technique 0-4 mins – 3 Power Snatch 4-8 mins – 2 Power Snatch 8-12 mins – 1 Power Snatch) METCON (AMRAP – Rounds and Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Crossfit – Fri, Aug 9 FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) 12min AMRAP 24 OH WALL BALL LUNGES 12 PULL UPS 500m RUN/ 600 ROW 6 MIN REST METCON (AMRAP – Rounds and Reps) 12 MIN AMRAP 18 BOX JUMPS 15 RUSSIAN SWINGS 9 HSPU
Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) 12min AMRAP 24 OH WALL BALL LUNGES 12 PULL UPS 500m RUN/ 600 ROW 6 MIN REST METCON (AMRAP – Rounds and Reps) 12 MIN AMRAP 18 BOX JUMPS 15 RUSSIAN SWINGS 9 HSPU
Crossfit – Thu, Aug 8 DEADLIFT Deadlift (Deadlift 3×5@ same weight) METCON (AMRAP – Rounds and Reps) 7min AMRAP 12 lateral bar hops 9 Deadlift 60/40KG 6 KB Power Clean 24/16KG
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×5@ same weight) METCON (AMRAP – Rounds and Reps) 7min AMRAP 12 lateral bar hops 9 Deadlift 60/40KG 6 KB Power Clean 24/16KG
Crossfit – Wed, Aug 7 BENCH PRESS Bench Press (3×10@same weight) METCON (AMRAP – Rounds and Reps) 3 Rounds for Time 500m Run rest 1 min 2 min Push Press 30/20KG Rest 1 min Score total Push Press
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (3×10@same weight) METCON (AMRAP – Rounds and Reps) 3 Rounds for Time 500m Run rest 1 min 2 min Push Press 30/20KG Rest 1 min Score total Push Press
Crossfit – Tue, Aug 6 GYMNASTICS_ PULL UPS Pull-ups (Pull Ups Foundational Strength Building Superset (15 mins) Intermediate 4 x 5 Strict Pull-Ups Superset with 60: plank Beginner 4x 10 second chin-over-Bar Hold Superset 30 second plank) METCON (Calories) 4 Rounds Min 1: Max Cal Row Rest 1 Min Min 2: Max Ab Mat Sit […]
Viribus CrossFit – Crossfit GYMNASTICS_ PULL UPS Pull-ups (Pull Ups Foundational Strength Building Superset (15 mins) Intermediate 4 x 5 Strict Pull-Ups Superset with 60: plank Beginner 4x 10 second chin-over-Bar Hold Superset 30 second plank) METCON (Calories) 4 Rounds Min 1: Max Cal Row Rest 1 Min Min 2: Max Ab Mat Sit Ups […]