Crossfit – Fri, Mar 28 FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner CindyAMRAP 20 Mins5 Pull-Ups10 Push-Ups15 Air SquatsRest 5 Mins WOD 2 (AMRAP – Reps) In 8 Mins90 Cal RowMax Deadlifts 50/35KGRest 5 Mins WOD 3 (AMRAP – Reps) In 8 MinsRun 1 mile (together)Max KB Snatch 16/12KG
Category Archives: WOD
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner Cindy AMRAP 20 Mins 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 5 Mins WOD 2 (AMRAP – Reps) In 8 Mins 90 Cal Row Max Deadlifts 50/35KG Rest 5 Mins WOD 3 (AMRAP – Reps) In 8 Mins Run 1000m […]
Crossfit – Thu, Mar 27 CLEAN Clean (Clean Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP6 Box Jumps12 Front Rack Lunges 40/30kgRest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP12 Cal Row12 Front Squats
Viribus CrossFit – Crossfit CLEAN Clean (Clean Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP 6 Box Jumps 12 Front Rack Lunges 40/30kg Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP 12 Cal Row 12 Front Squats
Crossfit – Wed, Mar 26 PUSH PRESS Push Press (Push Press 4×4 Superset Max set strict Pull Ups ) WOD (Time) B “Granny” (18 min time cap)50 DUs50 Sit Ups5 KB Clean and Jerk Right and Left Arm 16/12KG40 DUs40 Sit Ups5 KB C&J Right and Left Arm30 DUs30 Sit Ups5 KB C&J Right and […]
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×4 Superset Max set strict Pull Ups ) WOD (Time) B “Granny” (18 min time cap) 50 DUs 50 Sit Ups 5 KB Clean and Jerk Right and Left Arm 16/12KG 40 DUs 40 Sit Ups 5 KB C&J Right and Left Arm 30 DUs […]
Crossfit – Tue, Mar 25 DEADLIFT Deadlift (Deadlift – heavy 2 ( Control bar up and down) Superset with 2 sets of max strict HSPU at highest level of progression. ) WOD (Time) WOD5 Rounds20 Wall Ball 9/7KG15 Russian Swings 16/12KG10 KB Lunges
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift – heavy 2 ( Control bar up and down) Superset with 2 sets of max strict HSPU at highest level of progression. ) WOD (Time) WOD 5 Rounds 20 Wall Ball 9/7KG 15 Russian Swings 16/12KG 10 KB Lunges
Crossfit – Mon, Mar 24 BACK SQUAT Back Squat (Monday Back Squat 2×8 ) WOD (AMRAP – Rounds and Reps) 8 Min Ladder3-6-9-12-15-18 etcGoblet Squat 24/16KGAbmat sit-upBurpee Finisher
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Monday Back Squat 2×8 ) WOD (AMRAP – Rounds and Reps) 8 Min Ladder 3-6-9-12-15-18 etc Goblet Squat 24/16KG Abmat sit-up Burpee Finisher