Crossfit – Tue, Feb 18 DEADLIFT Deadlift (Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 5-6 sets) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP12 Russian KB Swings 24/16KG16 KB Lunges
Category Archives: WOD
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 5-6 sets) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Russian KB Swings 24/16KG 16 KB Lunges
Crossfit – Mon, Feb 17 BACK SQUAT Back Squat (Paused Back Squat 3 x 14 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds1 min of Wall Ball 9/7KGRest 90 seconds1 min of Rowing for caloriesRest 90 secondsCount Total Calories
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Paused Back Squat 3 x 14 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 1 min of Wall Ball 9/7KG Rest 90 seconds 1 min of Rowing for calories Rest 90 seconds Count Total Calories
Crossfit – Sat, Feb 15 SNATCH Snatch (Snatch Power snatch heavy 3 with good technique(not TNG) First week of new program test to work on technique.) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3 7 TTB
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Power snatch heavy 3 with good technique(not TNG) First week of new program test to work on technique.) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3 7 TTB
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Crossfit – Fri, Feb 14 FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD (AMRAP – Rounds and Reps) CrossFitters for Bushfire Relief “Bommerang WOD” In teams of 2 or 3 28 minute AMRAP 23 Burpees 48 Air Squats Rest 10 Mins Split Jerk (15-17 Mins to work to a heavy Split Jerk- with sound technique )
Crossfit – Thu, Feb 13 CLEAN Clean (Hang Clean + Clean (15 mins) 10 Mins – C2B/Pull-Up practise) WOD (Time) 6 RFT 6 Pull-Ups 8 Power Cleans 40/30kg 250m Row/ 250m run alternate rounds