Monthly Archives: May 2025

Viribus CrossFit – Crossfit DEADLIFT SUPERSET ISOMETRICS Deadlift (Deadlift 4×8 @same weight superset isometric holds- one min rotating plank (Front/side/side/Front) ) WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Burpees 10 KB Lunges 24/16KG then 6+12, 7+14, 8+16, 9+18 …. Run 250m after each round

Crossfit – Sat, May 10 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 (Return to first week) superset 3×5 Pull Ups ) WOD (AMRAP – Rounds) 15 min EMOM1: 15 KB Goblet squats 24/16KG2: 50 double unders3: 15 WB Russian twists 9/7Kg

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 (Return to first week) superset 3×5 Pull Ups ) WOD (AMRAP – Rounds) 15 min EMOM 1: 15 KB Goblet squats 24/16KG 2: 50 double unders 3: 15 WB Russian twists 9/7Kg

Crossfit – Fri, May 9 Unilateral Movements/ Nordic Curls Unilateral Movements and Nordics In Pairs- 3 Rounds Barbell step Ups 6/6Kneeling KB Chop 8/85 Nordic Curls WOD (AMRAP – Rounds and Reps) Partner WOD- 14minShareROW 800m30 GTO 20/15KG14 TTB

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements and Nordics (No Measure) In Pairs- 3 Rounds Barbell step Ups 6/6 Kneeling KB Chop 8/8 5 Nordic Curls WOD (AMRAP – Rounds and Reps) Partner WOD- 14min Share ROW 800m 30 GTO 20/15KG 14 TTB

Crossfit – Thu, May 8 CLEAN AND JERK Clean and Jerk (20min Power Clean  + Jerk (work up to a heavy for the day for good technique over weight) ) WOD (AMRAP – Rounds) EMOM for 16 Min1. 15/12 Cal Row 2. 16 KB Lunges 24/16KG3. 45 hollow rocks 4. 16 SA KB Press

Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (20min Power Clean  + Jerk (work up to a heavy for the day for good technique over weight) ) WOD (AMRAP – Rounds) EMOM for 16 Min 1. 15/12 Cal Row 2. 16 KB Lunges 24/16KG 3. 45 hollow rocks 4. 16 SA KB Press

Crossfit – Wed, May 7 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD 24 min- You go I go Run 500m together12 HSPU24 KB Snatch 24/16KB36 Wall Balls 9/7KG

Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD 30 min- You go I go Run 500m together 12 HSPU 24 KB Snatch 24/16KB 36 Wall Balls 9/7KG

Crossfit – Tue, May 6 BENCH PRESS Bench Press (Bench press 3×5 (return to first week- go for heavier) Superset 3×8 resistance band row ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP10 Deadlifts 50/40KG10 Push Ups15 Air Squats15 Abmat sit Ups