Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4 x 5@same weight) METCON (AMRAP – Rounds and Reps) 5 Rounds Every 2:30 mins 12 Russian Swings 6 Push Press 40/30KG 21 Double Unders or 42 Single Unders
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit SNATCH Power Snatch (0-3 mim= 3 Snatch 4 min rest 0-6 min= 3 Squat Snatch 7-9 min = 1 Squat Snatch) METCON (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg, 3 OHS, 3 Burpee’s increasing by a factor of 3 each round
Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (Time) Rowing Cindy for Time AMRAP 25 Min Row 500m/ Run 500m Cindy 5 pull ups 10 Push Up 15 Air REST 5 MINUTES TABATA Alternative Dis and Russian twists
Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×5 @same weight) METCON (AMRAP – Rounds and Reps) 14min AMRAP 10 SDHP 40/ 25KG 10 air squats 10 Burpees
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (3×10 @same weight) METCON (Time) 3 ROUNDS FOR TIME 15 Power Snatch 30/20KG 15 Push Press 30/20KG
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (3×10 @same weight) METCON (Time) 3 ROUNDS FOR TIME 30 DU/ 60 SU 20 KB Goblet Squat 24/16 KG 10 KB Push Press 24/16 KG
Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (TTB Progression 10 Abmat sit ups 5 Arc swing 5 Arc swing knees to chest 5 x 5sec straight leg hold Intermediate 2×10 toes to bar Skill Highest level of advancement 1x max reps ) METCON (Time) FOR TIME Run 1000m 30 abmat sit ups Run 500m, […]
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (4×8@ same weight) METCON (AMRAP – Rounds and Reps) 10 min AMRAP 30 DUS 20 Lunges 15 Wall Balls 9/7KG
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch (Build up to heaviest rep with sound technique 0-4 mins – 3 Power Snatch 4-8 mins – 2 Power Snatch 8-12 mins – 1 Power Snatch) METCON (AMRAP – Rounds and Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (AMRAP – Rounds and Reps) 12min AMRAP 24 OH WALL BALL LUNGES 12 PULL UPS 500m RUN/ 600 ROW 6 MIN REST METCON (AMRAP – Rounds and Reps) 12 MIN AMRAP 18 BOX JUMPS 15 RUSSIAN SWINGS 9 HSPU