Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 4×8 @ same weight) 1-time exercise (AMRAP – Rounds and Reps) Front Squat 4×8 13 Min AMRAP 5 Burpess 10 Deadlifts 40/25 KG 20 Abmat situps
Category Archives: WOD
Crossfit – Wed, Sep 4 PUSH PRESS Push Press (Push Press 4×12) METCON (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Cal Row Score out of 12 rounds
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×12) METCON (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Cal Row Score out of 12 rounds
Crossfit – Tue, Sep 3 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together40 Wall Ball Cleans each Row 800m (400m each one at a time)30 TTB eachRow 800m (400m each)20 SDHP 40/25KG (Share- one person at a time)
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together 40 Wall Ball Cleans each Row 800m (400m each one at a time) 30 TTB each Row 800m (400m each) 20 SDHP 40/25KG (Share- one person at a time)
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together 40 Wall Ball Cleans each Row 800m (400m each one at a time) 30 TTB each Row 800m (400m each) 20 SDHP 40/25KG
Crossfit – Mon, Sep 2 DEADLIFT Deadlift (Deadlift 4×8@ sam weight) METCON (AMRAP – Rounds and Reps) 15 Min AMRAP 14 Wall Balls 9/7KG 14 KB Lunges 20/16KG ( Hold KB at chest) Run 500m after each two rounds
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 4×8@ sam weight) METCON (AMRAP – Rounds and Reps) 15 Min AMRAP 14 Wall Balls 9/7KG 14 KB Lunges 20/16KG ( Hold KB at chest) Run 500m after each two rounds
Crossfit – Sun, Sep 1
Crossfit – Sat, Aug 31 SNATCH Snatch (5×3 3 minutes per round) METCON (Time) Nancy: 5 Rounds for time Run 500 m 15 OH Squats 40/25kg