Monthly Archives: October 2024

Crossfit – Thu, Oct 17 BACK SQUAT Back Squat (Back Squat 3 x 8 ( Heavier than last week) Barbell Lunges 3 x 8 each leg ) WOD (Time) WOD 4 rounds for Time 15 Wall Ball 9/7KG 10 Burpee’s Row 250/ 80 SUs alternate

Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 8 ( Heavier than last week) Barbell Lunges 3 x 8 each leg ) WOD (Time) WOD 4 rounds for Time 15 Wall Ball 9/7KG 10 Burpee’s Row 250/ 80 SUs alternate

Crossfit – Wed, Oct 16 SNATCH Power Snatch (EMOM x3 2 Hang Muscle Snatch Rest 1 Min Every 90s x 3 2 Hang Power Snatch Rest 1 Min Every 2 mins x 3 1 Power Snatch ( Score)) WOD (AMRAP – Rounds and Reps) 2 Rounds AMRAP 4 mins 10 Power Snatch 30/20kg 15 Bar […]

Viribus CrossFit – Crossfit SNATCH Power Snatch (EMOM x3 2 Hang Muscle Snatch Rest 1 Min Every 90s x 3 2 Hang Power Snatch Rest 1 Min Every 2 mins x 3 1 Power Snatch ( Score)) WOD (AMRAP – Rounds and Reps) 2 Rounds AMRAP 4 mins 10 Power Snatch 30/20kg 15 Bar hops […]

Crossfit – Tue, Oct 15 UNILATERAL MOVEMENT 1-time exercise 4-5 rounds (15 mins)1/2 keeling Arnold press 8+8Single leg deadlift 6+630 seconds Abmat sit ups WOD (Time) 4 rounds for Time 8 Sumo Deadlift High Pull 40/25kg 20 (10+10) KB Push Press 16/12KG Run 250m ( Half of Block)

Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 30 seconds Abmat sit ups WOD (Time) 4 rounds for Time 8 Sumo Deadlift High Pull 40/25kg 20 (10+10) KB Push Press 16/12KG Run 250m ( Half of Block)

Crossfit – Mon, Oct 14 WOD 1 (AMRAP – Rounds and Reps) AMRAP 10 Mins15/12 Cal Row12 KB Swing 24/16KGrest 5 mins One partner performs a complete round of the AMRAP before switching. WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAPAMRAP10 Deadlifts 60/40kg12 Wall Ball 9/7KG One partner performs a complete round of […]

Viribus CrossFit – Crossfit WOD 1 (AMRAP – Rounds and Reps) AMRAP 10 Mins 15/12 Cal Row 12 KB Swing 24/16KG rest 5 mins One partner performs a complete round of the AMRAP before switching. WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAP AMRAP 10 Deadlifts 60/40kg 12 Wall Ball 9/7KG One partner […]

Crossfit – Sat, Oct 12 CLEAN Hang Clean (Hang Clean (3-3-3-3-3 progressive loading)) WOD (Time) One round for timeRun or Row 500m21 Wall Ball 9/7KG15 Russian Swings 20/16kg9+9 KB Hang Clean & Jerk Run or Row 500m

Viribus CrossFit – Crossfit CLEAN Hang Clean (Hang Clean (3-3-3-3-3 progressive loading)) WOD (Time) One round for time Run or Row 500m 21 Wall Ball 9/7KG 15 Russian Swings 20/16kg 9+9 KB Hang Clean & Jerk Run or Row 500m