Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12) WOD (AMRAP – Rounds) Every 5 mins x 3: 9 Thrusters 30/20kg Run 500m Score out of 3
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (Highest level progression for max reps) WOD 1 (AMRAP – Rounds and Reps) 7 Min AMRAP 8 TTB 10 Goblet squats 14/12 Cal Row Rest 2 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP 20 AbMat Sit-Ups 30 Double Unders
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute 15- 16 min One Snatch) WOD (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Burpee’s 10 KB Hang Clean & Jerk 5+5 15 Abmat […]
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (3×12@ the same weight ) WOD 1 (AMRAP – Reps) In 4 Mins Row 400m remaining time max Wall Ball 9/7KG Rest 1 Min WOD 2 (AMRAP – Reps) In 4 Mins Skip 100 remaining time max Box Jump Overs Rest 1 Min WOD 3 (AMRAP – […]
Viribus CrossFit – Crossfit PUSH PRESS Push Press (3×15@same weight ) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Strict Press 30/20kg 15 Air Squats rest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Chin Ups 8 Ring Dips
Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (Time) Endurance In Pairs 3 Rounds Run 1000m together 80 Wall Ball 9/7KG 40 KB Snatch 20/16KG 20 Bar Touching Burpee’s
Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (Time) Endurance In Pairs 3 Rounds Run 1000m together 80 Wall Ball 9/7KG 40 KB Snatch 20/16KG 20 Bar Touching Burpee’s
Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12 challenging but controlled reps) METCON (AMRAP – Rounds) EMOM 15 Min 1: 8 Sumo Deadlift High Pull 30/20KG Min 2: 10 Box step ups Min 3: 20 Hollow Rocks Score out of 15
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (Skill Focus HSPU Find highest level of progression for 3×5) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 5 C2B Pull-Ups Rest 5 Mins METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 15 HSPU 12 Abmat Sit ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute) METCON (AMRAP – Rounds and Reps) 6 Min AMRAP 5 Power Snatch 30/20KG 10 Down & Ups