Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (Technique to find most challenging scaling option ) METCON (AMRAP – Rounds and Reps) 10 Min AMRAP 15 American KB Swings, 12 Toes To Bar, 9 Ring Dips
Category Archives: WOD
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups (Technique to find most challenging scaling option ) METCON (AMRAP – Rounds and Reps) 12 Min AMRAP Buy in run 500m 7 Toes To Bar 14 Wall Balls 21 AMexican KB swings 24/16kg
Crossfit – Fri, Sep 6 SNATCH Snatch (Snatch 0-3 min- 3 Power Snatch 3-4 min Rest 4-10 min Every 2 min 2 Snatch ) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders/ 42 Single Unders 14 KB Snatch 20/16kg
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-3 min- 3 Power Snatch 3-4 min Rest 4-10 min Every 2 min 2 Snatch ) METCON (AMRAP – Rounds and Reps) 7 Min AMRAP 21 Double Unders/ 42 Single Unders 14 KB Snatch 20/16kg
Crossfit – Thu, Sep 5 FRONT SQUAT Front Squat (Front Squat 4×8 @ same weight) 1-time exercise (AMRAP – Rounds and Reps) Front Squat 4×813 Min AMRAP5 Burpess10 Deadlifts 40/25 KG20 Abmat situps
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 4×8 @ same weight) 1-time exercise (AMRAP – Rounds and Reps) Front Squat 4×8 13 Min AMRAP 5 Burpess 10 Deadlifts 40/25 KG 20 Abmat situps
Crossfit – Wed, Sep 4 PUSH PRESS Push Press (Push Press 4×12) METCON (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Cal Row Score out of 12 rounds
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 4×12) METCON (AMRAP – Rounds) Every 90s x4 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Cal Row Score out of 12 rounds
Crossfit – Tue, Sep 3 TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together40 Wall Ball Cleans each Row 800m (400m each one at a time)30 TTB eachRow 800m (400m each)20 SDHP 40/25KG (Share- one person at a time)
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) Endurance Partner WOD 30 Min AMRAP (partner) Run 500m together 40 Wall Ball Cleans each Row 800m (400m each one at a time) 30 TTB each Row 800m (400m each) 20 SDHP 40/25KG (Share- one person at a time)