Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×4 Superset weighted x4 Pull Ups ) WOD (AMRAP – Rounds and Reps) AMRAP 7min 10 SDHP 35/25kg 10 Push Press Into Shoulder Finisher 3 rounds with tempo 10 banded pull aparts 3-1-2 10 plate side raises 2-1-2 10 plate front raises 2-1-2
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 1×3 ( This will be a challenging weight but with total control lifting bar and putting down)) WOD (Time) For Time 27-21-18-15-12-9 Wall Ball 9/7KG Russian Swings 24/16KG
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 10 ) WOD (AMRAP – Reps) 3 Rounds (goal is to stay consistent across all 3 rounds) 1 min Rowing for Calories Rest 60 seconds 1 min Burpee’s Rest 60 seconds 1 min Double Unders Rest 60 seconds Score Total Reps
Viribus CrossFit – Crossfit POWER SNATCH Snatch (Power Snatch – double – for good technique not weight) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 7 TTB 14 Box Step Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP 14 DB Snatch 16/12KG 28 Double Unders
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) Partner WOD- one person working at a time 15 Min Ladder 10 Cal Row 10 Thrusters, 20, 20, 30, 30, 40, 40 until time! 30/20KG Rest 10 Mins WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Pull-Ups 10 Burpee Box Jump […]
Viribus CrossFit – Crossfit CLEAN Build up to 1×1 Hang Clean + Clean – for good technique not weight WOD (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Power Cleans 50/30kg 10 Jumping Lunges 15 AbMat Sit-Ups
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Press 3×5 Superset Max strict pull ups ) WOD (AMRAP – Rounds and Reps) 10 min AMRAP 20 KB Push Press 16/14KG 20 Air Squats 40 Double Unders
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (x) Strict HSPU) WOD (AMRAP – Rounds and Reps) AMRAP 12 Mins 4 C2B Pull-Ups 8 KB SDHP 24/16KG 12 Russian KB Swings
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 10 ( 4 seconds down 2 second pause) ) WOD (Calories) 3 Rounds (14 mins) 90 sec Row for calories 1 min Rest 90 sec max Wall Ball 9/7KG 1 min Rest Score Cal Row
Viribus CrossFit – Crossfit POWER SNATCH Snatch (Power snatch heavy 3 (not TNG) For technique with a comfortable weight) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 4 Burpees 8 power snatch @50% of heavy 3 16 Sit ups