Viribus CrossFit – Crossfit 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
Category Archives: WOD
Crossfit – Wed, Sep 18 PUSH PRESS Push Press (Push Press 3×12) METCON (AMRAP – Rounds and Reps) 10 Min AMRAP 20 KB Push Press 10+10 20/12KG 20 Air Squats 20 KB Snatch 20/12 KG
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×12) METCON (AMRAP – Rounds and Reps) 10 Min AMRAP 20 KB Push Press 10+10 20/12KG 20 Air Squats 20 KB Snatch 20/12 KG
Crossfit – Tue, Sep 17 TUESDAY ENDURANCE (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP- You go I go 50 Squat Cleans 30/25kg 40 Russian Swings 24/16KG 30 Shoulder to Overhead 30/ 25KG 20 Box Jumps 10 barbell bent over row Run 800m or Row 1000m
Viribus CrossFit – Crossfit TUESDAY ENDURANCE (AMRAP – Rounds and Reps) In Pairs 30 Min AMRAP- You go I go 50 Squat Cleans 30/25kg 40 Russian Swings 24/16KG 30 Shoulder to Overhead 30/ 25KG 20 Box Jumps 10 barbell bent over row Run 800m or Row 1000m
Crossfit – Mon, Sep 16 DEADLIFT Deadlift (3×12- Find a challenging weight for good technique and unbroken reps) WOD (Time) FOR TIME Run 500m 25 Burpees Skip 50 DUs/ 100 SUs 20 Burpee Run 500m 15 Burpees
Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12- Find a challenging weight for good technique and unbroken reps) WOD (Time) FOR TIME Run 500m 25 Burpees Skip 50 DUs/ 100 SUs 20 Burpee Run 500m 15 Burpees
Crossfit – Sat, Sep 14 PULL UPS Pull-ups (3×7@ highest level of progression ( Superset 10 Goblet Squats)) METCON (AMRAP – Rounds and Reps) 12 min AMRAP 10 Handstand Push Up 10 Toes to bare Run 500m
Viribus CrossFit – Crossfit PULL UPS Pull-ups (3×7@ highest level of progression ( Superset 10 Goblet Squats)) METCON (AMRAP – Rounds and Reps) 12 min AMRAP 10 Handstand Push Up 10 Toes to bare Run 500m
Crossfit – Fri, Sep 13 SNATCH Snatch ( 1- 3 min:2 Power Snatches every minute Rest 3-4 min 4- 8 min: 2 Full Snatches every minute Rest 8-9 min 9- 15min: 1 Snatch every 2 min ) METCON (AMRAP – Rounds and Reps) Workout6 Min AMRAP 12 KB Hang Clean & Jerk (6+6) 24/16KG6 Burpees