Viribus CrossFit – Crossfit BACK SQUAT Back Squat (2×12@ same weight ( Try to increase from last week)) METCON (AMRAP – Rounds and Reps) OMEM 12 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit Power Snatch (0-3min- 3 Power Snatch 3-5 min REST (Add weight) 5-8 min- 3 Power Snatch) METCON (AMRAP – Rounds and Reps) AMRAP 13 min Row 600m/ Run 500m 13 KB Snatch 24/16KG 13 Abmat sit ups
Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (Time) Run 1 mile/1250m Row into 6 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball after 5 rounds Run 1 mile/ 1250m Row
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3 x 5 all at the same weight Challenging but controlled weight.) METCON (AMRAP – Rounds and Reps) 9 Min AMRAP: 12 Russian Swings 24/16KG 16 Box Step Overs
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (3×15 @same weight) METCON (Time) 5 rounds for time: Run 500 10 KB Clean 24/16 KG ,12 HSPU
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (3×12 at same weight- Challenging but sound form) METCON_ LADDER (Time) FOR TIME 21-18-15-12-9 Wall Ball 9/7 KG Burpees 10 min Cap
Viribus CrossFit – Crossfit PULL UPS PLUS SUPERSET Pull-ups (15 mins) Pull-ups Intermediate Group A) 3 x 5 Strict Pull-Ups Superset with 60: plank each side B) 3 x 20 second Chin-over-Bar Hold Superset with 10 ring rows Beginners Group A) 3 x 3 Pull ups with most challenging band Superset -30 sec plank each […]
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (3×12 at same weight- Challenging but sound form) METCON_ LADDER (Time) FOR TIME 21-18-15-12-9 Wall Ball 9/7 KG Burpees 10 min Cap
Viribus CrossFit – Crossfit DEADLIFT Deadlift (5×2)@80% Deadlift (5×2@80%) METCON_TIME (Time) For Time 5 Rounds 20 Russian Swings 20 Russian Twists (20/16lb medball) 20 Sit Ups
Viribus CrossFit – Crossfit BENCH 5×5 @90% of 5 rep max Alternating KB bicep curls (2 X 12 Each Arm) Bench Press Metcon (AMRAP – Rounds) (AMRAP – Rounds and Reps) 4 Rounds Every 5 mins: 21/18 cal row 15 Push Ups 9 TTB