Crossfit – Fri, Jan 10 HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WODFor timeRun/ Row 500m70 Sit-Ups60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg20 HSPU 10 Pull upsRow/ Row 500m
Monthly Archives: January 2025
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WOD For time Run/ Row 500m 70 Sit-Ups 60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg 20 HSPU 10 Pull ups Row/ Row 500m
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WOD For time Run/ Row 500m 70 Sit-Ups 60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg 20 HSPU 10 Pull ups Row/ Row 500m
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WOD For time Run/ Row 500m 70 Sit-Ups 60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg 20 HSPU 10 Pull ups Row/ Row 500m
Crossfit – Thu, Jan 9 SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD12 Min AMRAP30 Double Unders ( 60 SU)20 KB Lunges 16/12KG30 Abmat sit-ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 30 Double Unders ( 60 SU) 20 KB Lunges 16/12KG 30 Abmat sit-ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 30 Double Unders ( 60 SU) 20 KB Lunges 16/12KG 30 Abmat sit-ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 30 Double Unders ( 60 SU) 20 KB Lunges 16/12KG 30 Abmat sit-ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 30 Double Unders ( 60 SU) 20 KB Lunges 16/12KG 30 Abmat sit-ups
Crossfit – Wed, Jan 8 BENCH PRESS Bench Press (Bench Press 4×8 Strict Pull-Up’s 4×6 weighted ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP5+5 KB Push Press 16/12KG10 Deadlifts 50/35kg15 Air Squats