Crossfit – Wed, Mar 12 PUSH PRESS Push Press (Press 3×5 Superset Max strict pull ups ) WOD (AMRAP – Rounds and Reps) 10 min AMRAP20 KB Push Press 16/14KG20 Air Squats40 Double Unders
Category Archives: WOD
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Press 3×5 Superset Max strict pull ups ) WOD (AMRAP – Rounds and Reps) 10 min AMRAP 20 KB Push Press 16/14KG 20 Air Squats 40 Double Unders
Crossfit – Tue, Mar 11 DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (x) Strict HSPU) WOD (AMRAP – Rounds and Reps) AMRAP 12 Mins 4 C2B Pull-Ups 8 KB SDHP 24/16KG 12 Russian KB Swings
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (x) Strict HSPU) WOD (AMRAP – Rounds and Reps) AMRAP 12 Mins 4 C2B Pull-Ups 8 KB SDHP 24/16KG 12 Russian KB Swings
Crossfit – Mon, Mar 10 BACK SQUAT Back Squat (Back Squat 3 x 10 ( 4 seconds down 2 second pause) ) WOD (Calories) 3 Rounds (14 mins) 90 sec Row for calories 1 Min Rest 90 sec max Wall Ball 9/7KG 1 Min Rest Score Cal Row
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 10 ( 4 seconds down 2 second pause) ) WOD (Calories) 3 Rounds (14 mins) 90 sec Row for calories 1 min Rest 90 sec max Wall Ball 9/7KG 1 min Rest Score Cal Row
Crossfit – Sat, Mar 8 POWER SNATCH Snatch (Power snatch heavy 3 (not TNG) For technique with a comfortable weight) WOD (AMRAP – Rounds and Reps) 11 min AMRAP4 Burpees 8 power snatch @50% of heavy 316 Sit ups
Viribus CrossFit – Crossfit POWER SNATCH Snatch (Power snatch heavy 3 (not TNG) For technique with a comfortable weight) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 4 Burpees 8 power snatch @50% of heavy 3 16 Sit ups
Crossfit – Fri, Mar 7 FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Wod 110min15/12 Cal Row12 KB Snatch 16/12KG rest 5 mins WOD (AMRAP – Rounds and Reps) Wod 210 Min AMRAP10 Deadlifts 50/35kg12 Wall Ball 9/7KG rest 5 Mins WOD 3 (Distance) In 6 mins max distance row
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Wod 1 10min 15/12 Cal Row 12 KB Snatch 16/12KG rest 5 mins WOD (AMRAP – Rounds and Reps) Wod 2 10 Min AMRAP 10 Deadlifts 50/35kg 12 Wall Ball 9/7KG rest 5 Mins WOD 3 (Distance) In 10 mins max distance […]