Crossfit – Fri, Apr 18 SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg12 V- Ups18 Air Squats 1 Min rest
Category Archives: WOD
Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordics (No Measure) Unilateral/ Nordic For 18 mins with a partner- 3 Round 1/2 kneel step up with knee drive 6+6 SA KB Philly Press 10+10 5 Nordic Curls WOD (AMRAP – Reps) 4 Rounds 30: KB Squats 24/16kg 30: Rest 30: KB Snatch 30: […]
Crossfit – Thu, Apr 17 SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg12 V- Ups18 Air Squats 1 Min rest
Viribus CrossFit – Crossfit SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg 12 V- Ups 18 Air Squats 1 Min rest
Crossfit – Wed, Apr 16 WEDNESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) 30 Min AMRAP (partner wod)12 Cal Row 12 Burpee’s 12 Box Jumpsthen switchPartner 1 does a full round before switching
Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) 30 Min AMRAP (partner wod) 12 Cal Row 12 Burpee’s 12 Box Jumps then switch Partner 1 does a full round before switching
Crossfit – Tue, Apr 15 BENCH PRESS Bench Press (Bench Press 3×6- Superset 3x 10 resistant band row) WOD (AMRAP – Rounds and Reps) WOD13 minutes AMRAP10 SA OH KB 16/ 12KG Lunge 5+515 KB Swings 15 Abmats sit Ups5 Pull Ups
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×6- Superset 3x 10 resistant band row) WOD (AMRAP – Rounds and Reps) WOD 13 minutes AMRAP 10 SA OH KB 16/ 12KG Lunge 5+5 15 KB Swings 15 Abmats sit Ups 5 Pull Ups
Crossfit – Mon, Apr 14 FRONT SQUAT Front Squat (Front Squat 3×6@ same weight. A challenging weight with good technique, focus on how weight is distributed in feet for good technique.) WOD (AMRAP – Rounds) WOD2 roundsEvery 3 mins 1. Run 500m2. Row 500m3. 120 SU
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×6@ same weight. A challenging weight with good technique, focus on how weight is distributed in feet for good technique.) WOD (AMRAP – Rounds) WOD 2 rounds Every 3 mins 1. Run 500m 2. Row 500m 3. 120 SU