Viribus CrossFit – Crossfit SNATCH Snatch (From the floor; pause below the knee and then pause at mid-thigh 1×2 ( Build up to 2 reps with good technique- priorities technique over weight – show at board how not to drop bar)) WOD (AMRAP – Rounds) EMOM 12 Min 1. 15 Wall Ball Sit Ups 9/7KG […]
Monthly Archives: January 2025
Crossfit – Wed, Jan 22 BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×6 Supeset with Chin Ups 4×8-10 ) WOD 1 (Calories) In 5 mins 50 Bar Touching Burpee’s Into max cal Row WOD 2 (AMRAP – Rounds and Reps) Rest 5 mins 5 Min AMRAP 15 KB Goblet squats 24/16KG 20 Double Unders
Crossfit – Tue, Jan 21 TUESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP60 Single Arm KB Swings 16/12KG (switching every 5 reps)60 Air Squats,40 Sit-Ups 30 KB Snatch 16/12KG20 Ground to Overhead 40/25kg Run 500m (together)
Viribus CrossFit – Crossfit TUESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 60 Single Arm KB Swings 16/12KG (switching every 5 reps) 60 Air Squats, 40 Sit-Ups 30 KB Snatch 16/12KG 20 Ground to Overhead 40/25kg Run 500m (together)
Viribus CrossFit – Crossfit TUESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD 30 Min AMRAP 60 Single Arm KB Swings 16/12KG (switching every 5 reps) 60 Air Squats, 40 Sit-Ups 30 KB Snatch 16/12KG 20 Ground to Overhead 40/25kg Run 500m (together)