Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (Time) Endurance In Pairs 3 Rounds Run 1000m together 80 Wall Ball 9/7KG 40 KB Snatch 20/16KG 20 Bar Touching Burpee’s
Category Archives: WOD
Crossfit – Mon, Sep 23 TUESDAY ENDURANCE ENDURANCE (Time) EnduranceIn Pairs3 RoundsRun 1000m together80 Wall Ball 9/7KG40 KB Snatch 20/16KG20 Bar Touching Burpee’s
Viribus CrossFit – Crossfit TUESDAY ENDURANCE ENDURANCE (Time) Endurance In Pairs 3 Rounds Run 1000m together 80 Wall Ball 9/7KG 40 KB Snatch 20/16KG 20 Bar Touching Burpee’s
Crossfit – Sun, Sep 22 DEADLIFT Deadlift (3×12 challenging but controlled reps) METCON (AMRAP – Rounds) EMOM 15Min 1: 8 Sumo Deadlift High Pull 30/20KGMin 2: 10 Box step upsMin 3: 20 Hollow Rocks Score out of 15
Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12 challenging but controlled reps) METCON (AMRAP – Rounds) EMOM 15 Min 1: 8 Sumo Deadlift High Pull 30/20KG Min 2: 10 Box step ups Min 3: 20 Hollow Rocks Score out of 15
Crossfit – Sat, Sep 21 HANDSTAND PUSH UP Handstand Push-ups (Skill Focus HSPU Find highest level of progression for 3×5) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 5 C2B Pull-Ups Rest 5 Mins METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 15 HSPU 12 Abmat Sit ups
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (Skill Focus HSPU Find highest level of progression for 3×5) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 30 Double Unders 5 C2B Pull-Ups Rest 5 Mins METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 15 HSPU 12 Abmat Sit ups
Crossfit – Fri, Sep 20 SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute) METCON (AMRAP – Rounds and Reps) 6 Min AMRAP 5 Power Snatch 30/20KG 10 Down & Ups
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-4 min 2 Hang Power Snatch per minute 4-5 rest 5-8 2 Hang Snatch per minute 9-10 rest 10-14min 1 Snatch per minute) METCON (AMRAP – Rounds and Reps) 6 Min AMRAP 5 Power Snatch 30/20KG 10 Down & Ups
Crossfit – Thu, Sep 19 FRONT SQUAT Front Squat (Front Squat 3×12) WOD (AMRAP – Rounds and Reps) 7min ladder 3-6- 9-12 etc OH Wall Ball Lunges 9/KG Goblet Squats 20/16KG