Viribus CrossFit – Crossfit CLEAN Clean (Build to a heavy single clean Prioritise good technique over weight *CAP 10 mins Every 2 mins x 6 2 Cleans + Hang Cleans + 2 Front Squats @60% of heavy clean) WOD (Time) 100 Thrusters for time 30/25kg
Monthly Archives: November 2024
Crossfit – Fri, Nov 15 PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat […]
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat Sit-ups […]
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat Sit-ups […]
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat Sit-ups […]
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat Sit-ups […]
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat Sit-ups […]
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Bench Press 4×3 Superset with SA KB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches) WOD (AMRAP – Reps) 2 Min: Row Cals rest 1 min 2 Min :KB Push Press (swap every 5) rest 1 min 2 Min: AB Mat Sit-ups […]
Crossfit – Thu, Nov 14 BACK SQUAT Back Squat (Back Squat 3×4 ) WOD (Time) WOD Run 500m into 5 rounds 10 Front Rack Lunges 30/25kg 15 Wall Ball 9/7KG after 5 rounds Run 500m (17 min cap)
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3×4 ) WOD (Time) WOD Run 500m into 5 rounds 10 Front Rack Lunges 30/25kg 15 Wall Ball 9/7KG after 5 rounds Run 500m (17 min cap)