Crossfit – Thu, Apr 24 CLEAN AND JERK Clean and Jerk (Clean and Jerk Every 1min seconds x 10 1 Power Clean + Jerk between 75-85% depending on ability- For control and technique) WOD (Time) For Time Run 500m 21 Power Cleans 40/ 25kg Run 500m 21 Power Cleans Run 500m
Category Archives: WOD
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Clean and Jerk Every 1min seconds x 10 1 Power Clean + Jerk between 75-85% depending on ability- For control and technique) WOD (Time) For Time Run 500m 21 Power Cleans 40/ 25kg Run 500m 21 Power Cleans Run 500m
Crossfit – Wed, Apr 23 PARTNER WOD- CONDITIONING WOD (AMRAP – Rounds and Reps) Endurance- 28min Partner AMRAP One partner working at a time, share as you like 1000m Row 12 Power Snatch 35/25KG ( Share bar if suitable) 22 Wall Balls 9/7KG 12 Toes to bar
Viribus CrossFit – Crossfit PARTNER WOD- CONDITIONING WOD (AMRAP – Rounds and Reps) Endurance- 28min Partner AMRAP One partner working at a time, share as you like 1000m Row 12 Power Snatch 35/25KG ( Share bar if suitable) 22 Wall Balls 9/7KG 12 Toes to bar
Crossfit – Tue, Apr 22 BENCH PRESS Bench Press (Bench Press 3×5 at same weight, superset KB bent over row 3x 8+8) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch 24/16KG 12 Air squats 12 Burpee’s 12 Abmat sit ups
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×5 at same weight, superset KB bent over row 3x 8+8) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch 24/16KG 12 Air squats 12 Burpee’s 12 Abmat sit ups
Crossfit – Mon, Apr 21 FRONT SQUAT Front Squat (Front Squat 3×7@same weight ( Aim for same weight as last week which was 3×6)) WOD (AMRAP – Rounds) 3 Rounds In 3 mins run 500m. In 2 mins 30 Plate lunges 15/10KG Score Rounds complete.
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×7@same weight ( Aim for same weight as last week which was 3×6)) WOD (AMRAP – Rounds) 3 Rounds In 3 mins run 500m. In 2 mins 30 Plate lunges 15/10KG Score Rounds complete.
Crossfit – Sat, Apr 19 ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 7-7-7 (reset each rep double overhand grip) superset Pull Ups 3×5 ) WOD (AMRAP – Rounds and Reps) 11.2 (15 Min AMRAP) 9 Deadlifts 60/30kg 12 Push Ups 15 wall Balls 9/7KGz
Viribus CrossFit – Crossfit ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 7-7-7 (reset each rep double overhand grip) superset Pull Ups 3×5 ) WOD (AMRAP – Rounds and Reps) 11.2 (15 Min AMRAP) 9 Deadlifts 60/30kg 12 Push Ups 15 wall Balls 9/7KGz