Crossfit – Mon, Apr 7 FRONT SQUAT Front Squat (Front Squat 3×6 @same weight ( aim for same weight as previous week) ) WOD (AMRAP – Rounds) OMEM x4 Min 1 18/15 cal Row Min 2. 10 KB Squat Cleans 24/16KG. Min 3 12 Box Jump overs. Min 4 Rest Score Rounds complete🏆
Category Archives: WOD
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×6 @same weight ( aim for same weight as previous week) ) WOD (AMRAP – Rounds) OMEM x4 Min 1 18/15 cal Row Min 2. 10 KB Squat Cleans 24/16KG. Min 3 12 Box Jump overs. Min 4 Rest Score Rounds complete🏆
Crossfit – Sun, Apr 6 SUNDAY WILDCARD 🃏 WOD (AMRAP – Rounds and Reps) FOR TIME WITH A PARTNER SPLIT REPS AS YOU PLEASE 30 EACH BUY IN 500M RUN TOGETHER 60 KB SWINGS 16KG/12KG 60 BURPEE BOX JUMP OVERS 60 KB PUSH PRESS 16KG/12KG 60 KB SQUATS 24KG/16KG 60 AB MAT SIT UPS 60 […]
Viribus CrossFit – Crossfit SUNDAY WILDCARD 🃏 WOD (AMRAP – Rounds and Reps) FOR TIME WITH A PARTNER SPLIT REPS AS YOU PLEASE 30 EACH BUY IN 500M RUN TOGETHER 60 KB SWINGS 16KG/12KG 60 BURPEE BOX JUMP OVERS 60 KB PUSH PRESS 16KG/12KG 60 KB SQUATS 24KG/16KG 60 AB MAT SIT UPS 60 INVERTED […]
Crossfit – Sat, Apr 5 ROMANIAN DEADLIFT/ PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 ( 3-1 tempo- strong focus on technique) superset pull ups 3×5) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP40 Double Unders20 KB Snatch 24/16KG10 Kipping HSPU
Viribus CrossFit – Crossfit ROMANIAN DEADLIFT/ PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 ( 3-1 tempo- strong focus on technique) superset pull ups 3×5) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 40 Double Unders 20 KB Snatch 24/16KG 10 Kipping HSPU
Crossfit – Fri, Apr 4 Unilateral Movements/ Nordic Curls Work with a partner switching- 3 Rounds BARBEL Lunges 8+8 (alternate legs) 1/2 kneeling filly press 8+8 5 Nordic curls after each round WOD (AMRAP – Rounds and Reps) Partner WOD- (You go I go)16 Min AMRAP Run 500m together, 12 Push Press 40/30kg 12 Back […]
Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Work with a partner switching- 3 Rounds BARBEL Lunges 8+8 (alternate legs) 1/2 kneeling filly press 8+8 5 Nordic curls after each round WOD (AMRAP – Rounds and Reps) Partner WOD- (You go I go) 16 Min AMRAP Run 500m together, 12 Push Press 40/30kg 12 Back […]
Crossfit – Thu, Apr 3 POWER SNATCH Power Snatch (Every 2 mins for 8 Mins two Power Snatch for technique Score last two) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Power Snatch 60/40kg, 30 Push-Ups
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch (Every 2 mins for 8 Mins two Power Snatch for technique Score last two) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 15 Power Snatch 40/25kg 10 KB Thrusters 24/16KG 5 push ups.