Viribus CrossFit – Crossfit JENKINS PARTNER WOD 40 min AMRAP (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees 500m Run 50 KB Swing 24/16kg 500m Run 50 Pull Ups 500m Run 50 Push Ups 500m Run Split workout between partners as needed. Run Together
Category Archives: WOD
Crossfit – Thu, Mar 20 CLEAN Clean (Full Clean 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP4 Burpee’s8 Power Cleans 30/25kg16 KB Lunges 16/12KG
Viribus CrossFit – Crossfit CLEAN Clean (Full Clean 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 4 Burpee’s 8 Power Cleans 30/25kg 16 KB Lunges 16/12KG
Crossfit – Wed, Mar 19 PUSH PRESS Push Press (Push Press 4×4 Superset weighted x4 Pull Ups ) WOD (AMRAP – Rounds and Reps) AMRAP 7min10 SDHP 35/25kg10 Push Press Into Shoulder Finisher3 rounds with tempo10 banded pull aparts 3-1-210 plate side raises 2-1-210 plate front raises 2-1-2
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×4 Superset weighted x4 Pull Ups ) WOD (AMRAP – Rounds and Reps) AMRAP 7min 10 SDHP 35/25kg 10 Push Press Into Shoulder Finisher 3 rounds with tempo 10 banded pull aparts 3-1-2 10 plate side raises 2-1-2 10 plate front raises 2-1-2
Crossfit – Tue, Mar 18 DEADLIFT Deadlift (Deadlift 1×3 ( This will be a challenging weight but with total control lifting bar and putting down)) WOD (Time) For Time 27-21-18-15-12-9Wall Ball 9/7KGRussian Swings 24/16KG
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 1×3 ( This will be a challenging weight but with total control lifting bar and putting down)) WOD (Time) For Time 27-21-18-15-12-9 Wall Ball 9/7KG Russian Swings 24/16KG
Crossfit – Mon, Mar 17 BACK SQUAT Back Squat (Back Squat 3 x 10 ) WOD (AMRAP – Reps) 3 Rounds (goal is to stay consistent across all 3 rounds)1 min Rowing for CaloriesRest 60 seconds1 min Burpee’sRest 60 seconds1 min Double UndersRest 60 secondsScore Total Reps
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 10 ) WOD (AMRAP – Reps) 3 Rounds (goal is to stay consistent across all 3 rounds) 1 min Rowing for Calories Rest 60 seconds 1 min Burpee’s Rest 60 seconds 1 min Double Unders Rest 60 seconds Score Total Reps
Crossfit – Sat, Mar 15 POWER SNATCH Snatch (Power Snatch – double – for good technique not weight) WOD 1 (AMRAP – Rounds and Reps) 5 Min AMRAP 7 TTB 14 Box Step Ups Rest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 5 Min AMRAP 14 DB Snatch 16/12KG 28 Double Unders