Crossfit – Sat, Sep 14 PULL UPS Pull-ups (3×7@ highest level of progression ( Superset 10 Goblet Squats)) METCON (AMRAP – Rounds and Reps) 12 min AMRAP 10 Handstand Push Up 10 Toes to bare Run 500m
Monthly Archives: September 2024
Viribus CrossFit – Crossfit PULL UPS Pull-ups (3×7@ highest level of progression ( Superset 10 Goblet Squats)) METCON (AMRAP – Rounds and Reps) 12 min AMRAP 10 Handstand Push Up 10 Toes to bare Run 500m
Crossfit – Fri, Sep 13 SNATCH Snatch ( 1- 3 min:2 Power Snatches every minute Rest 3-4 min 4- 8 min: 2 Full Snatches every minute Rest 8-9 min 9- 15min: 1 Snatch every 2 min ) METCON (AMRAP – Rounds and Reps) Workout6 Min AMRAP 12 KB Hang Clean & Jerk (6+6) 24/16KG6 Burpees
Viribus CrossFit – Crossfit SNATCH Snatch ( 1- 3 min:2 Power Snatches every minute Rest 3-4 min 4- 8 min: 2 Full Snatches every minute Rest 8-9 min 9- 15min: 1 Snatch every 2 min ) METCON (AMRAP – Rounds and Reps) Workout 6 Min AMRAP 12 KB Hang Clean & Jerk (6+6) 24/16KG 6 […]
Crossfit – Thu, Sep 12 FRONT SQUAT Front Squat (Front Squat 4×8 @same weight- heavier than last week) METCON (AMRAP – Rounds) Every 4 mins x 410 Front Rack Lunges 30kg/20kg20 Russian Swings 24/16KG30 Wall Ball 9/7 KGScore will be out of 4 complete rounds
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 4×8 @same weight- heavier than last week) METCON (AMRAP – Rounds) Every 4 mins x 4 10 Front Rack Lunges 30kg/20kg 20 Russian Swings 24/16KG 30 Wall Ball 9/7 KG Score will be out of 4 complete rounds
Crossfit – Wed, Sep 11 PUSH PRESS Push Press (Push Press 4×12 at same weight- heavier than last week) METCON (AMRAP – Rounds and Reps) 15min AMRAP Run 500m 10 KB Push Press 24/16kg 20 Air Squats
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×12 at same weight- heavier than last week) METCON (AMRAP – Rounds and Reps) 15min AMRAP Run 500m 10 KB Push Press 24/16kg 20 Air Squats
Crossfit – Tue, Sep 10 TUESDAY ENDURANCE ENDURANCE (AMRAP – Rounds and Reps) In Pairs- You go I go0-20 Mins AMRAP- share10 KB overhead lunges 16/12KG20 TTB40 Double Unders/ 80 Single Unders 20-27 Mins Rest WOD 2 (AMRAP – Reps) 27-33 Mins6 Rounds1 Min of Burpee Box Jump Overs- alternate each round
Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (AMRAP – Rounds and Reps) In Pairs- You go I go 0-20 Mins AMRAP- share 10 KB overhead lunges 16/12KG 20 TTB 40 Double Unders/ 80 Single Unders 20-27 Mins Rest WOD 2 (AMRAP – Reps) 27-33 Mins 6 Rounds 1 Min of Burpee Box Jump Overs- alternate […]