Viribus CrossFit – Crossfit TOES TO BAR Strict Toes-To-Bar (3×5 best set) KIPPING TOES-TO-BAR A) Beginner- 5x 10 seconds hold Intermediate 5 x4 Pull Ups B) Beginner-3 x5 Knees to chest Intermediate 3×5 Strict toes to bar METCON (Time) Annie for Time 50-40-30-20-10: Double Unders Sit Ups
Category Archives: WOD
Crossfit – Mon, Jul 29 BACK SQUAT Back Squat (2×12@ same weight ( Try to increase from last week)) METCON (AMRAP – Rounds and Reps) OMEM 12 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (2×12@ same weight ( Try to increase from last week)) METCON (AMRAP – Rounds and Reps) OMEM 12 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Crossfit – Sat, Jul 27 Power Snatch (0-3min- 3 Power Snatch 3-5 min REST (Add weight) 5-8 min- 3 Power Snatch) METCON (AMRAP – Rounds and Reps) AMRAP 13 min Row 600m/ Run 500m 13 KB Snatch 24/16KG 13 Abmat sit ups
Viribus CrossFit – Crossfit Power Snatch (0-3min- 3 Power Snatch 3-5 min REST (Add weight) 5-8 min- 3 Power Snatch) METCON (AMRAP – Rounds and Reps) AMRAP 13 min Row 600m/ Run 500m 13 KB Snatch 24/16KG 13 Abmat sit ups
Crossfit – Fri, Jul 26 FRIDAY ENDURANCE METCON (Time) Run 1 mile/1250m Row into 6 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball after 5 rounds Run 1 mile/ 1250m Row
Viribus CrossFit – Crossfit FRIDAY ENDURANCE METCON (Time) Run 1 mile/1250m Row into 6 rounds 10 Front Rack Lunges 40/27.5kg 15 Wall Ball after 5 rounds Run 1 mile/ 1250m Row
Crossfit – Thu, Jul 25 DEADLIFT Deadlift (Deadlift 3 x 5 all at the same weight Challenging but controlled weight.) METCON (AMRAP – Rounds and Reps) 9 Min AMRAP: 12 Russian Swings 24/16KG 16 Box Step Overs
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3 x 5 all at the same weight Challenging but controlled weight.) METCON (AMRAP – Rounds and Reps) 9 Min AMRAP: 12 Russian Swings 24/16KG 16 Box Step Overs
Crossfit – Wed, Jul 24 BENCH PRESS Bench Press (3×15 @same weight) METCON (Time) 5 rounds for time: Run 500 10 KB Clean 24/16 KG ,12 HSPU