Author Archives: Viribus Crossfit

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 7-7-7 (reset each rep double overhand grip) superset Pull Ups 3×5 ) WOD (AMRAP – Rounds and Reps) 11.2 (15 Min AMRAP) 9 Deadlifts 60/30kg 12 Push Ups 15 wall Balls 9/7KGz

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordics (No Measure) Unilateral/ Nordic For 18 mins with a partner- 3 Round 1/2 kneel step up with knee drive 6+6 SA KB Philly Press 10+10 5 Nordic Curls WOD (AMRAP – Reps) 4 Rounds 30: KB Squats 24/16kg 30: Rest 30: KB Snatch 30: […]

Viribus CrossFit – Crossfit SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg 12 V- Ups 18 Air Squats 1 Min rest

Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) 30 Min AMRAP (partner wod) 12 Cal Row 12 Burpee’s 12 Box Jumps then switch Partner 1 does a full round before switching

Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×6- Superset 3x 10 resistant band row) WOD (AMRAP – Rounds and Reps) WOD 13 minutes AMRAP 10 SA OH KB 16/ 12KG Lunge 5+5 15 KB Swings 15 Abmats sit Ups 5 Pull Ups

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×6@ same weight. A challenging weight with good technique, focus on how weight is distributed in feet for good technique.) WOD (AMRAP – Rounds) WOD 2 rounds Every 3 mins 1. Run 500m 2. Row 500m 3. 120 SU

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 (heavier than last week with good technique) superset 7 V Ups ) WOD (AMRAP – Rounds) OMEM x4 Min 1. 15 Wall Balls 9/7KG 2. 16 KB Snatch 24/16KG 3. 40 DUs 4. Rest

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements Superset Nordic Curls (No Measure) Partner Up 3 Rounds KB Box step Ups 8+8 superset with 1/2 kneeling filly press 8+8 5 Nordic curls after each round. WOD (Time) 2 rounds (13 min cap) Run 500m 40 lunges with the KB in front rack 24/16KG […]

Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Clean and jerk EMOM for 8 mins 1 x Clean then: Split Jerk 4×1 building with each set maintaining technique over weight ) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Push Press 40/30kg 15 Air Squats Rest 5 Mins WOD 2 […]

Viribus CrossFit – Crossfit WEDNESDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) 16.3 7 Min AMRAP 10 Power Snatch 35/25kg 20 Abmat sit ups WOD 2 (AMRAP – Rounds) 4 Rounds: Every 5 mins Run 500m 25 Wall Balls 9/7K