Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×4 Superset Max set strict Pull Ups ) WOD (Time) B “Granny” (18 min time cap) 50 DUs 50 Sit Ups 5 KB Clean and Jerk Right and Left Arm 16/12KG 40 DUs 40 Sit Ups 5 KB C&J Right and Left Arm 30 DUs […]
Category Archives: WOD
Crossfit – Tue, Mar 25 DEADLIFT Deadlift (Deadlift – heavy 2 ( Control bar up and down) Superset with 2 sets of max strict HSPU at highest level of progression. ) WOD (Time) WOD5 Rounds20 Wall Ball 9/7KG15 Russian Swings 16/12KG10 KB Lunges
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift – heavy 2 ( Control bar up and down) Superset with 2 sets of max strict HSPU at highest level of progression. ) WOD (Time) WOD 5 Rounds 20 Wall Ball 9/7KG 15 Russian Swings 16/12KG 10 KB Lunges
Crossfit – Mon, Mar 24 BACK SQUAT Back Squat (Monday Back Squat 2×8 ) WOD (AMRAP – Rounds and Reps) 8 Min Ladder3-6-9-12-15-18 etcGoblet Squat 24/16KGAbmat sit-upBurpee Finisher
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Monday Back Squat 2×8 ) WOD (AMRAP – Rounds and Reps) 8 Min Ladder 3-6-9-12-15-18 etc Goblet Squat 24/16KG Abmat sit-up Burpee Finisher
Crossfit – Sun, Mar 23 KRISSYS WILDCARD 🃏 WOD (Time) 6 ROUNDS FOR TIME 10/15KG PLATE 6 PLATE OVER HEAD SQUATS 6 PLATE PUSH PRESS 6 PLATE OVER HEAD LUNGES 6 PLATE ROWS 6 PLATE THRUSTERS AB FINISHER 4 MINS
Viribus CrossFit – Crossfit KRISSYS WILDCARD 🃏 WOD (Time) 6 ROUNDS FOR TIME 10/15KG PLATE 6 PLATE OVER HEAD SQUATS 6 PLATE PUSH PRESS 6 PLATE OVER HEAD LUNGES 6 PLATE ROWS 6 PLATE THRUSTERS AB FINISHER 4 MINS
Crossfit – Sat, Mar 22 SNATCH Snatch (Full Snatch 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP5 Hang Snatch @50% of Snatch triple10 TTB40 Double Unders
Viribus CrossFit – Crossfit SNATCH Snatch (Full Snatch 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP 5 Hang Snatch @50% of Snatch triple 10 TTB 40 Double Unders
Crossfit – Fri, Mar 21 JENKINS PARTNER WOD 40 min AMRAP (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees500m Run50 KB Swing 24/16kg500m Run50 Pull Ups500m Run50 Push Ups500m Run Split workout between partners as needed. Run Together