Crossfit – Wed, Apr 2 WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) 22 Min AMRAP 2 cleans 60/40kg, 4 HSPU, 16 American KB Swings 24/16KG, 16 Ambat sit ups
Category Archives: WOD
Viribus CrossFit – Crossfit WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) 22 Min AMRAP 2 cleans 60/40kg, 4 HSPU, 16 American KB Swings 24/16KG, 16 Ambat sit ups
Crossfit – Tue, Apr 1 BENCH PRESS Bench Press (Bench Press 3×8 @same weight, superset split stance KB row 3×10+10) WOD 1 (AMRAP – Reps) In 6 mins Row 60/50 Cal- into max Push Press 40/25KG Rest 4 minutes WOD 2 (AMRAP – Reps) In 6 minutes Run 500m into max Abmat sit-ups
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×8 @same weight, superset split stance KB row 3×10+10) WOD 1 (AMRAP – Reps) In 6 mins Row 60/50 Cal- into max Push Press 40/25KG Rest 4 minutes WOD 2 (AMRAP – Reps) In 6 minutes Run 500m into max Abmat sit-ups
Crossfit – Mon, Mar 31 FRONT SQUAT Front Squat (Paused Front Squat 3×5@ same weight ) WOD (AMRAP – Rounds and Reps) WOD4 rounds 3 Min AMRAP 3 Burpee’s 8 KB Snatch 24/16KG 9 air squats
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Paused Front Squat 3×5@ same weight ) WOD (AMRAP – Rounds) WOD 4 rounds 3 Min AMRAP 7 Burpee’s 14 KB Snatch 24/16KG 21 Goblet squats
Crossfit – Sun, Mar 30 SUNDAY WILDCARD 🃏 5 STATIONS / 4 ROUNDS 2 PER STATION 45 ON 15 OFF STATIONS 1. ROWERS 2. PLATE OVER HEAD SQUATS 3. AB MAT SIT UPS 4. BURPEE TO 2 WALL BALLS 5. KB SWINGS 4 MIN FINISHER
Viribus CrossFit – Crossfit SUNDAY WILDCARD 🃏 5 STATIONS / 4 ROUNDS 2 PER STATION 45 ON 15 OFF STATIONS 1. ROWERS 2. PLATE OVER HEAD SQUATS 3. AB MAT SIT UPS 4. BURPEE TO 2 WALL BALLS 5. KB SWINGS 4 MIN FINISHER
Crossfit – Sat, Mar 29 SNATCH Snatch (Snatch Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD (AMRAP – Rounds and Reps) AMRAP 14min8 Power Snatch 20/25KG16 KB Swings 24/16KG32 Abmat situps
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD (AMRAP – Rounds and Reps) AMRAP 14min 8 Power Snatch 20/25KG 16 KB Swings 24/16KG 32 Abmat situps