Crossfit – Mon, Feb 10 BACK SQUAT Back Squat ( Paused Back Squat 3 x 12 @ 4121 4 seconds down/eccentric 1 second hold 2 seconds up/concentric 1 second hold ) WOD (AMRAP – Reps) 3 Rounds 3 mins; 400/350m row into max sit-ups 3 Mins Rest Score sit ups
Category Archives: WOD
Viribus CrossFit – Crossfit BACK SQUAT Back Squat ( Paused Back Squat 3 x 12 @ 4121 4 seconds down/eccentric 1 second hold 2 seconds up/concentric 1 second hold ) WOD (AMRAP – Reps) 3 Rounds 3 mins; 400/350m row into max sit-ups 3 Mins Rest Score sit ups
Crossfit – Sun, Feb 9 CLEAN AND JERK Clean and Jerk (Clean & Jerk – find a heavy for the day ( Build up to 1×1 Clean, this isn’t for heaviest weight its for good technique)) WOD (AMRAP – Reps) 8 rounds 30 sec Burpee’s 30 sec rest 30 sec Push Press 42.5/30kg 30 sec […]
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Clean & Jerk – find a heavy for the day ( Build up to 1×1 Clean, this isn’t for heaviest weight its for good technique)) WOD (AMRAP – Reps) 8 rounds 30 sec Burpee’s 30 sec rest 30 sec Push Press 42.5/30kg 30 sec rest […]
Crossfit – Fri, Feb 7 GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min […]
Viribus CrossFit – Crossfit GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min AMRAP […]
Viribus CrossFit – Crossfit GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min AMRAP […]
Crossfit – Thu, Feb 6 SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row