Crossfit – Tue, Aug 20 PULL UPS Pull-ups (Progression – 2x 10 second hold – 2×5 bar over chin hold – 1×5 highest level ( this means either normal pull up or with a band) 3×5 Pull ups at highest level With Superset 60 second plank) METCON (AMRAP – Rounds and Reps) 8 Min AMRAP16 […]
Category Archives: WOD
Viribus CrossFit – Crossfit PULL UPS Pull-ups (Progression – 2x 10 second hold – 2×5 bar over chin hold – 1×5 highest level ( this means either normal pull up or with a band) 3×5 Pull ups at highest level With Superset 60 second plank) METCON (AMRAP – Rounds and Reps) 8 Min AMRAP 16 […]
Crossfit – Mon, Aug 19 BACK SQUAT Back Squat (Back Squat 4 x 5@same weight) METCON (AMRAP – Rounds and Reps) 5 Rounds Every 2:30 mins 12 Russian Swings 6 Push Press 40/30KG 21 Double Unders or 42 Single Unders
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4 x 5@same weight) METCON (AMRAP – Rounds and Reps) 5 Rounds Every 2:30 mins 12 Russian Swings 6 Push Press 40/30KG 21 Double Unders or 42 Single Unders
Crossfit – Sun, Aug 18
Crossfit – Sat, Aug 17 SNATCH Power Snatch (0-3 mim= 3 Snatch 4 min rest 0-6 min= 3 Squat Snatch 7-9 min = 1 Squat Snatch) METCON (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg, 3 OHS, 3 Burpee’s increasing by a factor of 3 each round
Viribus CrossFit – Crossfit SNATCH Power Snatch (0-3 mim= 3 Snatch 4 min rest 0-6 min= 3 Squat Snatch 7-9 min = 1 Squat Snatch) METCON (AMRAP – Rounds and Reps) 8 Min Ladder 3 Power Snatch 35/25kg, 3 OHS, 3 Burpee’s increasing by a factor of 3 each round
Crossfit – Fri, Aug 16 FRIDAY ENDURANCE METCON (Time) Rowing Cindy for Time AMRAP 25 MinRow 500m/ Run 500m Cindy5 pull ups10 Push Up15 Air REST 5 MINUTES TABATA Alternative Dis and Russian twists
Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (Time) Rowing Cindy for Time AMRAP 25 Min Row 500m/ Run 500m Cindy 5 pull ups 10 Push Up 15 Air REST 5 MINUTES TABATA Alternative Dis and Russian twists
Crossfit – Thu, Aug 15 DEADLIFT Deadlift (3×5 @same weight) METCON (AMRAP – Rounds and Reps) 14min AMRAP 10 SDHP 40/ 25KG 10 air squats 10 Burpees