Viribus CrossFit – Crossfit WOD 1 (AMRAP – Rounds and Reps) Partner WOD 1 15 Min Ladder 10 Deadlifts 40/25kg 10 TTB Row 300m Add 5 reps to the Deadlift and TTB after each row Rest 5 Mins WOD 2 (AMRAP – Reps) For max reps 8 Mins Burpee Box Jump Overs- share as you […]
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit WOD 1 (AMRAP – Rounds and Reps) Partner WOD 1 15 Min Ladder 10 Deadlifts 40/25kg 10 TTB Row 300m Add 5 reps to the Deadlift and TTB after each row Rest 5 Mins WOD 2 (AMRAP – Reps) For max reps 8 Mins Burpee Box Jump Overs- share as you […]
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 5×5 @ 70% of 5RM) WOD (AMRAP – Rounds) 4 Rounds 2 Min AMRAP 5 SDHP 30/25kg 10 Power Cleans 20 Double Unders Rest 1 min between rounds
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 5×5 @ 70% of 5RM) WOD (AMRAP – Rounds) 4 Rounds 2 Min AMRAP 5 SDHP 30/25kg 10 Power Cleans 20 Double Unders Rest 1 min between rounds
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 5×5 @ 70% of 5RM) WOD (AMRAP – Rounds) 4 Rounds 2 Min AMRAP 5 SDHP 30/25kg 10 Power Cleans 20 Double Unders Rest 1 min between rounds
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 5×5 @ 70% of 5RM) WOD (AMRAP – Rounds) 4 Rounds 2 Min AMRAP 5 SDHP 30/25kg 10 Power Cleans 20 Double Unders Rest 1 min between rounds
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 8 Front Rack Lunges 40kg/25kg 8 Wall Ball 9/ 7 kg
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 8 Front Rack Lunges 40kg/25kg 8 Wall Ball 9/ 7 kg
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 8 Front Rack Lunges 40kg/25kg 8 Wall Ball 9/ 7 kg
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