Crossfit – Thu, May 1 SNATCH Snatch (6 Rounds Every 90 seconds Snatch Deadlift + Hang Snatch) WOD (AMRAP – Rounds and Reps) Partner WOD: 12 Min AMRAP 6 Power Snatches 40/30kg 12 Front Rack Lunges 24 Wall Ball 9/7KG
Monthly Archives: April 2025
Viribus CrossFit – Crossfit SNATCH Snatch (6 Rounds Every 90 seconds Snatch Deadlift + Hang Snatch) WOD (AMRAP – Rounds and Reps) Partner WOD: 12 Min AMRAP 6 Power Snatches 40/30kg 12 Front Rack Lunges 24 Wall Ball 9/7KG
Crossfit – Wed, Apr 30 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP30 Double Unders20 Bumper Plate GTO 10/15KG7 BurpeesRun 250m ACCESSORY Rest 3 MinsAlternating Tabata Dish & Plank Rest 3 mins5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG to make it harder hold it further […]
Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) 20min AMRAP 30 Double Unders 20 Bumper Plate GTO 10/15KG 7 Burpees Run 250m ACCESSORY (No Measure) Rest 3 Mins Alternating Tabata Dish & Plank Rest 3 mins 5 rounds 30 sec’s Bumper plate with an isometric bicep hold 30 sec’s rest 10/15KG […]
Crossfit – Tue, Apr 29 BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP16 SA KB Clean & Jerk 24/16KG8 Down + Ups AB Finisher
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press- 3×5 @same weight ( Heavier than last week) Superset 3×8 Resistance Band Row ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 16 SA KB Clean & Jerk 24/16KG 8 Down + Ups AB Finisher
Crossfit – Mon, Apr 28 Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start7 Min AMRAP10 SDHP 35/25kg20 Air Squats
Viribus CrossFit – Crossfit Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start 7 Min AMRAP 10 SDHP 35/25kg 20 Air Squats
Crossfit – Sat, Apr 26 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher
Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher