Viribus CrossFit – Crossfit CLEAN Clean (3 Position Clean – top down 1×3 for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Power Clean 40/25KG 7 Front Squat 30 Lateral Bar Hops
Category Archives: WOD
Crossfit – Wed, Feb 26 PUSH PRESS Push Press (Wednesday Push Press 3×8 Superset 3x max pull ups for good technique) WOD (AMRAP – Reps) 5 Rounds 1 Min SA KB Hang Clean & Jerk (switch every 5 reps) 16/12KG 30s Rest 1 Min Ab Mat Sit Ups 30s Rest Score total Reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Wednesday Push Press 3×8 Superset 3x max pull ups for good technique) WOD (AMRAP – Reps) 5 Rounds 1 Min SA KB Snatch (switch every 5 reps) 16/12KG 30s Rest 1 Min Ab Mat Sit Ups 30s Rest Score total Reps
Crossfit – Tue, Feb 25 DEADLIFT Deadlift (Deadlift 3×8 HSPU choose a number and scale that is challenging but you know you can commit to for 4 to 5 sets) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 16 Russian Swings 24/16KG 16 Wall Balls 9/7KG
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×8 HSPU choose a number and scale that is challenging but you know you can commit to for 4 to 5 sets) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 16 Russian Swings 24/16KG 16 Wall Balls 9/7KG
Crossfit – Mon, Feb 24 BACK SQUAT Back Squat (Back Squat 3 x 12 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest Score Row Cal
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 12 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest Score Row Cal
Crossfit – Sat, Feb 22 PARTNER WOD WOD (AMRAP – Rounds and Reps) In Teams of 230 min AMRAP60 Cal Row50 KB Snatch 16/12KG40 Wall Ball 9/7KG30 KB Hang Clean & Jerk20 Pull- Ups
Viribus CrossFit – Crossfit SNATCH Snatch ( 0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 6 Hang Power Snatch 40/25kg 12 TTB
Crossfit – Fri, Feb 21 SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP30 Double Unders6 Hang Power Snatch 40725kg12 TTB