Crossfit – Thu, Jul 11 DEADLIFT Build up to challenging but confident sets of 3×3 Deadlift (3×3 Dealift Superset 3×8+8 Filly Press) AMRAP (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
Category Archives: WOD
Viribus CrossFit – Crossfit DEADLIFT Build up to challenging but confident sets of 3×3 Deadlift (3×3 Dealift Superset 3×8+8 Filly Press) AMRAP (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs
Crossfit – Mon, Jul 8 BACK SQUAT 5-4-3-2 Back Squat (5-4-3-2) AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Kettlebell Thrusters 24/16 Kg REST 5MIN AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Toes to Bar/ Knees to Chest
Crossfit – Sun, Jul 7
Viribus CrossFit – Crossfit Arm Bar from Top Turtle (No Measure) CLOSED GUARD 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it […]
Viribus CrossFit – Crossfit Arm Bar from Top Turtle (No Measure) CLOSED GUARD 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it […]
PARTNER WORKOUT Metcon (Time) In teams of 3 Run 1600m together 100 1 burpee +1 Overhead KB swing 24/16KG 200 Cal row 300 Wall Ball 9/7KG
SQUAT BIAS Heavy Goblet Squats (5 Rounds for reps) 5 Rounds Every 2 Mins : 10 Metcon (AMRAP – Rounds and Reps) In 9 Mins 4 rounds 30 unbroken single unders 10 KB Box Step Ups 24/16KG into AMRAP 5 C2B or 7 Pull Ups or 9 Horizontal/Ring Rows 10 Pistols
ENDURANCE Metcon (AMRAP – Rounds and Reps) 3 rounds 3 Min AMRAP 9 Plate Jump overs 12 Plate GTO 15/10KG Rest 2 mins 3 Min AMRP 18 double under 12 KB Deadlifts 24/16kg Rest 2 Mins 3 Min AMRAP 9 Cal Row 12 Burpees Rest 2 mins
CLEAN Clean Clean (5 x 2 @ 80%) Clean 5 x 2 @ 80% Metcon (AMRAP – Rounds) 10 Min EMOM 3 Power Cleans TNG @ 55% of week 1 clean