Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×12 @ same weight Superset Weighted Glute Thrust x8 ) WOD (AMRAP – Rounds) Every 90s x3 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20/25cal Row
Monthly Archives: May 2025
Crossfit – Fri, May 23 HSPU/ PULL-UP’S Handstand Push-ups (Skill Focus: Pull-ups & HSPU – 15mins) WOD 1 (AMRAP – Rounds and Reps) WOD8 Min AMRAP30 Double Unders/60 Singles7 Strict HSPU Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP20 lunges20 AB Mat Sit-Ups10 Pull-Ups
Viribus CrossFit – Crossfit HSPU/ PULL-UP’S Handstand Push-ups (Skill Focus: Pull-ups & HSPU – 15mins) WOD 1 (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 30 Double Unders/60 Singles 7 Strict HSPU Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP 20 lunges 20 AB Mat Sit-Ups 10 Pull-Ups
Crossfit – Thu, May 22 BACK SQUAT Back Squat (Back Squat 4×8 @same weight Superset KB Kneeling Chop 8+8 ) WOD (Time) 4 Rounds for time15 KB Swings 24/16KG30 Air SquatsRun 250m
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4×8 @same weight Superset KB Kneeling Chop 8+8 ) WOD (Time) 4 Rounds for time 15 KB Swings 24/16KG 30 Air Squats Run 250m
Crossfit – Wed, May 21 CLEAN Clean (0-3 min (3 sets) : 1 Hang Power Clean 3-7 min (4 sets) : 2 Power Clean 7-12 (5 sets) : 1 Clean) WOD (AMRAP – Rounds and Reps) 12 min AMRAP12 KB Hang Clean & Jerk (6+6) 24/1612 Wall Balls 9/7KG
Crossfit – Tue, May 20 TUESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) In Pairs18 Mins Partner AMRAP- You Go I Go10 Power Snatch 40/25kg20 Abmat sit ups400m Row REST 3 mIn WOD 2 (AMRAP – Reps) 10 Mins of Box Jump Overs (alternating every min: 5 rounds each)
Viribus CrossFit – Crossfit TUESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) In Pairs 18 Mins Partner AMRAP- You Go I Go 10 Power Snatch 40/25kg 20 Abmat sit ups 400m Row REST 3 mIn WOD 2 (AMRAP – Reps) 10 Mins of Box Jump Overs (alternating every min: 5 rounds each)
Crossfit – Mon, May 19 DEADLIFT/ ISOMETRICS Deadlift (Monday Deadlift 4×8@ same weight- heavier than last week Superset Hollow Body Hold 45sec ) WOD (AMRAP – Rounds and Reps) 14 min AMRAP1000m RunIn rest of time :Ladder4-8-12-16 etcKB Thrusters 24/16KGBurpees
Viribus CrossFit – Crossfit DEADLIFT/ ISOMETRICS Deadlift (Monday Deadlift 4×8@ same weight- heavier than last week Superset Hollow Body Hold 45sec ) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 1000m Run In rest of time : Ladder 4-8-12-16 etc KB Thrusters 24/16KG Burpees