Viribus CrossFit – Crossfit GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min AMRAP […]
Category Archives: WOD
Viribus CrossFit – Crossfit GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min AMRAP […]
Crossfit – Thu, Feb 6 SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch – double ( Build up to 1×2 full Snatch, this isn’t for heaviest weight its for good technique)) WOD (Calories) EMOM x4 A: 45 sec Row for calories B: 45 sec Wall Ball 9/7KG C: 45 sec Box Jumps D: 60 sec rest Score Row
Crossfit – Wed, Feb 5 BENCH PRESS Bench Press (Bench 4×4 Superset with Max Chin Ups) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Hand Release Push Ups 14 AB-Mat Sit-Ups 28 Double Unders
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench 4×4 Superset with Max Chin Ups) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 7 Hand Release Push Ups 14 AB-Mat Sit-Ups 28 Double Unders