Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Power snatch heavy 3 with good technique(not TNG) First week of new program test to work on technique.) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3 7 TTB
Category Archives: WOD
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Crossfit – Thu, Feb 13 CLEAN Clean (Hang Clean + Clean (15 mins) 10 Mins – C2B/Pull-Up practise) WOD (Time) 6 RFT 6 Pull-Ups 8 Power Cleans 40/30kg 250m Row/ 250m run alternate rounds
Viribus CrossFit – Crossfit CLEAN Clean (Hang Clean + Clean (15 mins) 10 Mins – C2B/Pull-Up practise) WOD (Time) 6 RFT 6 Pull-Ups 8 Power Cleans 40/30kg 250m Row/ 250m run alternate rounds
Crossfit – Wed, Feb 12 PUSH PRESS Push Press (Push Press 3×6 superset set with 6 Strict Pull-Ups) WOD (AMRAP – Rounds and Reps) 5 rounds: (18 mins) 2 min AMRAP / 2 min Rest 30 Double unders 20 Push Press 20 / 15kg Accumulate score
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×6 superset set with 6 Strict Pull-Ups) WOD (AMRAP – Rounds and Reps) 5 rounds: (18 mins) 2 min AMRAP / 2 min Rest 30 Double unders 20 Push Press 20 / 15kg Accumulate score
Crossfit – Tue, Feb 11 DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (5) Strict HSPU ) WOD (Time) 3 Rounds for time27 Wall Ball 9/7KG21 Russian Swings 24/16KG500m Run
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (5) Strict HSPU ) WOD (Time) 3 Rounds for time 27 Wall Ball 9/7KG 21 Russian Swings 24/16KG 500m Run