Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (Technique to find most challenging scaling option ) METCON (AMRAP – Rounds and Reps) 10 Min AMRAP 15 American KB Swings, 12 Toes To Bar, 9 Ring Dips
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (Technique to find most challenging scaling option ) METCON (AMRAP – Rounds and Reps) 12 Min AMRAP Buy in run 500m 7 Toes To Bar 14 Wall Balls 21 AMexican KB swings 24/16kg
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-3 min- 3 Power Snatch 3-4 min Rest 4-10 min Every 2 min 2 Snatch ) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders/ 42 Single Unders 14 KB Snatch 20/16kg
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 4×8 @ same weight) 1-time exercise (AMRAP – Rounds and Reps) Front Squat 4×8 13 Min AMRAP 5 Burpess 10 Deadlifts 40/25 KG 20 Abmat situps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×12) METCON (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Cal Row Score out of 12 rounds
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together 40 Wall Ball Cleans each Row 800m (400m each one at a time) 30 TTB each Row 800m (400m each) 20 SDHP 40/25KG (Share- one person at a time)
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together 40 Wall Ball Cleans each Row 800m (400m each one at a time) 30 TTB each Row 800m (400m each) 20 SDHP 40/25KG
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 4×8@ sam weight) METCON (AMRAP – Rounds and Reps) 15 Min AMRAP 14 Wall Balls 9/7KG 14 KB Lunges 20/16KG ( Hold KB at chest) Run 500m after each two rounds
Viribus CrossFit – Crossfit SNATCH Snatch (5×3 3 minutes per round) METCON (Time) Nancy: 5 Rounds for time Run 500 m 15 OH Squats 40/25kg
Viribus CrossFit – Crossfit FRIDAY ENDURANCE (Time) Kalsu: For time 500m run 100 Thrusters for time 40/25 kg There is 5 burpee’s at the start of every minute 500m run