Crossfit – Sun, Mar 23 KRISSYS WILDCARD 🃏 WOD (Time) 6 ROUNDS FOR TIME 10/15KG PLATE 6 PLATE OVER HEAD SQUATS 6 PLATE PUSH PRESS 6 PLATE OVER HEAD LUNGES 6 PLATE ROWS 6 PLATE THRUSTERS AB FINISHER 4 MINS
Category Archives: WOD
Viribus CrossFit – Crossfit KRISSYS WILDCARD 🃏 WOD (Time) 6 ROUNDS FOR TIME 10/15KG PLATE 6 PLATE OVER HEAD SQUATS 6 PLATE PUSH PRESS 6 PLATE OVER HEAD LUNGES 6 PLATE ROWS 6 PLATE THRUSTERS AB FINISHER 4 MINS
Crossfit – Sat, Mar 22 SNATCH Snatch (Full Snatch 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP5 Hang Snatch @50% of Snatch triple10 TTB40 Double Unders
Viribus CrossFit – Crossfit SNATCH Snatch (Full Snatch 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 11 Min AMRAP 5 Hang Snatch @50% of Snatch triple 10 TTB 40 Double Unders
Crossfit – Fri, Mar 21 JENKINS PARTNER WOD 40 min AMRAP (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees500m Run50 KB Swing 24/16kg500m Run50 Pull Ups500m Run50 Push Ups500m Run Split workout between partners as needed. Run Together
Viribus CrossFit – Crossfit JENKINS PARTNER WOD 40 min AMRAP (AMRAP – Rounds and Reps) AMRAP WITH A PARTNER(40 mins) 50 Burpees 500m Run 50 KB Swing 24/16kg 500m Run 50 Pull Ups 500m Run 50 Push Ups 500m Run Split workout between partners as needed. Run Together
Crossfit – Thu, Mar 20 CLEAN Clean (Full Clean 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP4 Burpee’s8 Power Cleans 30/25kg16 KB Lunges 16/12KG
Viribus CrossFit – Crossfit CLEAN Clean (Full Clean 1×3 for technique not weight, if form is being significantly affected reduce weight. ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 4 Burpee’s 8 Power Cleans 30/25kg 16 KB Lunges 16/12KG
Crossfit – Wed, Mar 19 PUSH PRESS Push Press (Push Press 4×4 Superset weighted x4 Pull Ups ) WOD (AMRAP – Rounds and Reps) AMRAP 7min10 SDHP 35/25kg10 Push Press Into Shoulder Finisher3 rounds with tempo10 banded pull aparts 3-1-210 plate side raises 2-1-210 plate front raises 2-1-2
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×4 Superset weighted x4 Pull Ups ) WOD (AMRAP – Rounds and Reps) AMRAP 7min 10 SDHP 35/25kg 10 Push Press Into Shoulder Finisher 3 rounds with tempo 10 banded pull aparts 3-1-2 10 plate side raises 2-1-2 10 plate front raises 2-1-2