Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Wod 1 10min 15/12 Cal Row 12 KB Snatch 16/12KG rest 5 mins WOD (AMRAP – Rounds and Reps) Wod 2 10 Min AMRAP 10 Deadlifts 50/35kg 12 Wall Ball 9/7KG rest 5 Mins WOD 3 (Distance) In 10 mins max distance […]
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit CLEAN Clean (Clean- Build up to 1×3 with a controlled weight) WOD (Time) WOD 5RFT 8 Power Cleans 40/25kg 16 abmat sit ups 30 DUs
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×6 Super Set max pull ups for technique ) WOD (Time) 10 Rounds for Time 8 Push Press 40/ 25kg 10 Burpees over the bar
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×5 Superset with 3 rounds of (x) Strict HSPU ( Challenging number at highest level)) WOD (Time) 3 Rounds for time- Both partners complete both movements in each round. Working at same time. Share Row 27 Wall Ball 9/7KG 27 Russian Swings 24/16KG 800m Row- share
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 12 normal pace) WOD (AMRAP – Reps) 3 Rounds 4 mins; 500m run into max sit-ups 3 Mins Rest Score sit ups
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 12 normal pace) WOD (AMRAP – Reps) 3 Rounds 4 mins; 500m run into max sit-ups 3 Mins Rest Score sit ups
Viribus CrossFit – Crossfit SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Snatch 12-18 mins – 1 Hang Snatch for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Double Unders 12 KB Snatch 16/12KG 6 TTB
Viribus CrossFit – Crossfit PARTNER WOD WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s 12 Min AMRAP 12/8 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins WOD 2 (AMRAP – Rounds and Reps) 12 Min Ladder 3, 6, 9 etc 3 Bar Facing Burpee’s 3 […]
Viribus CrossFit – Crossfit CLEAN Clean (3 Position Clean – top down 1×3 for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Power Clean 40/25KG 7 Front Squat 30 Lateral Bar Hops
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Wednesday Push Press 3×8 Superset 3x max pull ups for good technique) WOD (AMRAP – Reps) 5 Rounds 1 Min SA KB Snatch (switch every 5 reps) 16/12KG 30s Rest 1 Min Ab Mat Sit Ups 30s Rest Score total Reps