Crossfit – Fri, Sep 20 SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute) METCON (AMRAP – Rounds and Reps) 6 Min AMRAP 5 Power Snatch 30/20KG 10 Down & Ups
Monthly Archives: September 2024
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute) METCON (AMRAP – Rounds and Reps) 6 Min AMRAP 5 Power Snatch 30/20KG 10 Down & Ups
Crossfit – Thu, Sep 19 FRONT SQUAT Front Squat (Front Squat 3×12) WOD (AMRAP – Rounds and Reps) 7min ladder 3-6- 9-12 etc OH Wall Ball Lunges 9/KG Goblet Squats 20/16KG
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×12) WOD (AMRAP – Rounds and Reps) 7min ladder 3-6- 9-12 etc OH Wall Ball Lunges 9/KG Goblet Squats 20/16KG
Crossfit – Wed, Sep 18 PUSH PRESS Push Press (Push Press 3×12) METCON (AMRAP – Rounds and Reps) 10 Min AMRAP 20 KB Push Press 10+10 20/12KG 20 Air Squats 20 KB Snatch 20/12 KG
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×12) METCON (AMRAP – Rounds and Reps) 10 Min AMRAP 20 KB Push Press 10+10 20/12KG 20 Air Squats 20 KB Snatch 20/12 KG
Crossfit – Tue, Sep 17 TUESDAY ENDURANCE (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP- You go I go 50 Squat Cleans 30/25kg 40 Russian Swings 24/16KG 30 Shoulder to Overhead 30/ 25KG 20 Box Jumps 10 barbell bent over row Run 800m or Row 1000m
Viribus CrossFit – Crossfit TUESDAY ENDURANCE (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP- You go I go 50 Squat Cleans 30/25kg 40 Russian Swings 24/16KG 30 Shoulder to Overhead 30/ 25KG 20 Box Jumps 10 barbell bent over row Run 800m or Row 1000m
Crossfit – Mon, Sep 16 DEADLIFT Deadlift (3×12- Find a challenging weight for good technique and unbroken reps) WOD (Time) FOR TIME Run 500m 25 Burpees Skip 50 DUs/ 100 SUs 20 Burpee Run 500m 15 Burpees
Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12- Find a challenging weight for good technique and unbroken reps) WOD (Time) FOR TIME Run 500m 25 Burpees Skip 50 DUs/ 100 SUs 20 Burpee Run 500m 15 Burpees