Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift – 3×3 for a challenging lift with good technique) WOD (Time) For time (20 min cap) Row/ Run 500m 33 Front Squats 30/25kg 30 Ab Mat SitUps 27 Front Squats 30 Ab Mat SitUps 21 Front Squats 30 Ab Mat SitUps 15 Front Squats 30 Ab Mat Sit-ups 9 […]
Monthly Archives: December 2024
Crossfit – Mon, Dec 16 PUSH PRESS Push Press (Push Press 3×7 Superset 3 x max pull ups for technique) WOD (AMRAP – Rounds and Reps) 10 Min Ladder 2-4-6-8-10-12-etc Power Snatch 30/20kg Overhead Squat Bar Facing Burpee’s
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×7 Superset 3 x max pull ups for technique) WOD (AMRAP – Rounds and Reps) 10 Min Ladder 2-4-6-8-10-12-etc Power Snatch 30/20kg Overhead Squat Bar Facing Burpee’s
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×7 Superset 3 x max pull ups for technique) WOD (AMRAP – Rounds and Reps) 10 Min Ladder 2-4-6-8-10-12-etc Power Snatch 30/20kg Overhead Squat Bar Facing Burpee’s
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×7 Superset 3 x max pull ups for technique) WOD (AMRAP – Rounds and Reps) 10 Min Ladder 2-4-6-8-10-12-etc Power Snatch 30/20kg Overhead Squat Bar Facing Burpee’s
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×7 Superset 3 x max pull ups for technique) WOD (AMRAP – Rounds and Reps) 10 Min Ladder 2-4-6-8-10-12-etc Power Snatch 30/20kg Overhead Squat Bar Facing Burpee’s
Crossfit – Sat, Dec 14 HANDSTAND PUSH UP Handstand Walk (Gymnastic’s conditioning: Handstand Walks Work towards highest level for 5 Reps) WOD (AMRAP – Rounds and Reps) WOD10 Min AMRAP10 Burpee Box Jump Overs18/16 Cal RowRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAP30 Air Squats15 HSPU
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Walk (Gymnastic’s conditioning: Handstand Walks Work towards highest level for 5 Reps) WOD (AMRAP – Rounds and Reps) WOD 10 Min AMRAP 10 Burpee Box Jump Overs 18/16 Cal Row Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Air Squats 15 […]
Crossfit – Fri, Dec 13 CLEAN Clean (3 Position Power Clean: Floor + Above Knee + Hip Build to 3 reps for good technique) WOD (AMRAP – Reps) WOD10 Rounds30s KB Hang Clean & Jerk (switch every 5 reps) 16/ 1230s rest
Viribus CrossFit – Crossfit CLEAN Clean (3 Position Power Clean: Floor + Above Knee + Hip Build to 3 reps for good technique) WOD (AMRAP – Reps) WOD 10 Rounds 30s KB Hang Clean & Jerk (switch every 5 reps) 16/ 12 30s rest