Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×7@same weight (aim for heavier than last week) Superset bent over row 3 of 8+8 ) WOD (Time) For Time 20 Burpee’s 30 KB Swings 24/16KG 40 Thrusters 30/25kg 50 Abmat sit-ups 60 OH Plate lunge 20/10kg
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×6 @same weight ( aim for same weight as previous week) ) WOD (AMRAP – Rounds) OMEM x4 Min 1 18/15 cal Row Min 2. 10 KB Squat Cleans 24/16KG. Min 3 12 Box Jump overs. Min 4 Rest Score Rounds complete🏆
Viribus CrossFit – Crossfit SUNDAY WILDCARD 🃏 WOD (AMRAP – Rounds and Reps) FOR TIME WITH A PARTNER SPLIT REPS AS YOU PLEASE 30 EACH BUY IN 500M RUN TOGETHER 60 KB SWINGS 16KG/12KG 60 BURPEE BOX JUMP OVERS 60 KB PUSH PRESS 16KG/12KG 60 KB SQUATS 24KG/16KG 60 AB MAT SIT UPS 60 INVERTED […]
Viribus CrossFit – Crossfit ROMANIAN DEADLIFT/ PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 ( 3-1 tempo- strong focus on technique) superset pull ups 3×5) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 40 Double Unders 20 KB Snatch 24/16KG 10 Kipping HSPU
Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Work with a partner switching- 3 Rounds BARBEL Lunges 8+8 (alternate legs) 1/2 kneeling filly press 8+8 5 Nordic curls after each round WOD (AMRAP – Rounds and Reps) Partner WOD- (You go I go) 16 Min AMRAP Run 500m together, 12 Push Press 40/30kg 12 Back […]
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch (Every 2 mins for 8 Mins two Power Snatch for technique Score last two) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 15 Power Snatch 40/25kg 10 KB Thrusters 24/16KG 5 push ups.
Viribus CrossFit – Crossfit WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) 22 Min AMRAP 2 cleans 60/40kg, 4 HSPU, 16 American KB Swings 24/16KG, 16 Ambat sit ups
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×8 @same weight, superset split stance KB row 3×10+10) WOD 1 (AMRAP – Reps) In 6 mins Row 60/50 Cal- into max Push Press 40/25KG Rest 4 minutes WOD 2 (AMRAP – Reps) In 6 minutes Run 500m into max Abmat sit-ups
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Paused Front Squat 3×5@ same weight ) WOD (AMRAP – Rounds) WOD 4 rounds 3 Min AMRAP 7 Burpee’s 14 KB Snatch 24/16KG 21 Goblet squats
Viribus CrossFit – Crossfit SUNDAY WILDCARD 🃏 5 STATIONS / 4 ROUNDS 2 PER STATION 45 ON 15 OFF STATIONS 1. ROWERS 2. PLATE OVER HEAD SQUATS 3. AB MAT SIT UPS 4. BURPEE TO 2 WALL BALLS 5. KB SWINGS 4 MIN FINISHER