Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD (AMRAP – Rounds and Reps) AMRAP 14min 8 Power Snatch 20/25KG 16 KB Swings 24/16KG 32 Abmat situps
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner Cindy AMRAP 20 Mins 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 5 Mins WOD 2 (AMRAP – Reps) In 8 Mins 90 Cal Row Max Deadlifts 50/35KG Rest 5 Mins WOD 3 (AMRAP – Reps) In 8 Mins Run 1000m […]
Viribus CrossFit – Crossfit CLEAN Clean (Clean Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP 6 Box Jumps 12 Front Rack Lunges 40/30kg Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP 12 Cal Row 12 Front Squats
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×4 Superset Max set strict Pull Ups ) WOD (Time) B “Granny” (18 min time cap) 50 DUs 50 Sit Ups 5 KB Clean and Jerk Right and Left Arm 16/12KG 40 DUs 40 Sit Ups 5 KB C&J Right and Left Arm 30 DUs […]
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift – heavy 2 ( Control bar up and down) Superset with 2 sets of max strict HSPU at highest level of progression. ) WOD (Time) WOD 5 Rounds 20 Wall Ball 9/7KG 15 Russian Swings 16/12KG 10 KB Lunges
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Monday Back Squat 2×8 ) WOD (AMRAP – Rounds and Reps) 8 Min Ladder 3-6-9-12-15-18 etc Goblet Squat 24/16KG Abmat sit-up Burpee Finisher
Viribus CrossFit – Crossfit KRISSYS WILDCARD 🃏 WOD (Time) 6 ROUNDS FOR TIME 10/15KG PLATE 6 PLATE OVER HEAD SQUATS 6 PLATE PUSH PRESS 6 PLATE OVER HEAD LUNGES 6 PLATE ROWS 6 PLATE THRUSTERS AB FINISHER 4 MINS
Viribus CrossFit – Crossfit SNATCH Snatch (Full Snatch 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP 5 Hang Snatch @50% of Snatch triple 10 TTB 40 Double Unders
Viribus CrossFit – Crossfit JENKINS PARTNER WOD 40 min AMRAP (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees 500m Run 50 KB Swing 24/16kg 500m Run 50 Pull Ups 500m Run 50 Push Ups 500m Run Split workout between partners as needed. Run Together
Viribus CrossFit – Crossfit CLEAN Clean (Full Clean 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 4 Burpee’s 8 Power Cleans 30/25kg 16 KB Lunges 16/12KG