Crossfit – Sat, Jan 11 CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP8 Front Rack Lunges 40kg/25kg8 Wall Ball 9/ 7 kg
Category Archives: WOD
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 8 Front Rack Lunges 40kg/25kg 8 Wall Ball 9/ 7 kg
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 8 Front Rack Lunges 40kg/25kg 8 Wall Ball 9/ 7 kg
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Every 2 minutes, for 18 minutes of: 2 Cleans + 1 Jerk ( Focus on technique, not weight) ) WOD (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 8 Front Rack Lunges 40kg/25kg 8 Wall Ball 9/ 7 kg
Crossfit – Fri, Jan 10 HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WODFor timeRun/ Row 500m70 Sit-Ups60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg20 HSPU 10 Pull upsRow/ Row 500m
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WOD For time Run/ Row 500m 70 Sit-Ups 60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg 20 HSPU 10 Pull ups Row/ Row 500m
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WOD For time Run/ Row 500m 70 Sit-Ups 60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg 20 HSPU 10 Pull ups Row/ Row 500m
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (HSPU- progression to best level for 7) WOD (Time) WOD For time Run/ Row 500m 70 Sit-Ups 60 KB Swings 24/16KG 50 Burpee’s 40 Air Squats 30 Wall Balls 9/7kg 20 HSPU 10 Pull ups Row/ Row 500m
Crossfit – Thu, Jan 9 SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD12 Min AMRAP30 Double Unders ( 60 SU)20 KB Lunges 16/12KG30 Abmat sit-ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Deadlift + 2 Hang Snatch + 1 OH Squat ( Progress to best quality rep for weight)) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 30 Double Unders ( 60 SU) 20 KB Lunges 16/12KG 30 Abmat sit-ups