Crossfit – Wed, Nov 26 2 nd VIRIBUS BENCHMARK
Crossfit – Tue, Nov 25 Clean and Jerk (3 Sets 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk () Light) 4 Sets 2 Clean and Jerk @70/75%) WOD 1 Ladder 6 Min (2-4-6-8-10 …) (AMRAP – Rounds and Reps) Clean (40-30 Kg) Push Ups V SIt Ups WOD 2 EMOM 6 […]
Crossfit – Mon, Nov 24 Overhead Squat (4 sets 3 reps @60% 3 reps @65% 2 reps @70% 2 reps @75%) WOD 1 EMOM 12 Mins (AMRAP – Rounds and Reps) Min 1 – 10 Front Squats (40-25 Kg) Min 2 – 10 Burpees Min 3 – 12 Box Jumps Over WOD 2 Sprint 6 […]
Skills work – Sun, Nov 23 Back Squat (1×1 @RM)
Crossfit – Sun, Nov 23 WILDCARD
Crossfit – Sat, Nov 22 PARTNER WOD AMRAP 25 Mins (AMRAP – Rounds and Reps) 400 Mts Row (YGIG) 70 DU / 140 SU (YGIG) 30 ABMAT Sit Ups (YGIG) 10 Burpees Synchro FINISHER RUN (Time) 1200 MTS (YGIG)
Crossfit – Fri, Nov 21 15 Mins Skill Works ROPE CLIMB WOD 1 LADDER FOR TIME TC: 10 MIns (AMRAP – Rounds and Reps) 4-6-8-10 …. K2E Hollow Rock Hang Power Clean (40-25 Kg) WOD 2 AMRAP 10 Mins (AMRAP – Rounds and Reps) 6+6 Jumps Lunges 10 Sit Ups Wall Ball (9/7 Kg) 8+8 […]
Crossfit – Thu, Nov 20 Strict Hand Stand Push Ups (Checkmark) RX 3 x 5 (Focus in technique) Scaled 3×6 Pîke PU + 3×6 Dips Box WOD CHIPPER FOR TIME (Time) 250 Mts Run 6 HSPU/10 Pike PU 6+6 Push Press KB/DB (24-16 KG) 250 Mts Run 8 HSPU / 12 Pike PU 8+8 Push […]
Crossfit – Wed, Nov 19 Romanian Deadlift (RDL) (5×8 @85% ) WOD 1 EMOM 8 Mins (AMRAP – Rounds and Reps) 1- 12 RDL KB (24-16 Kg) 2- 10 Half Burpees 3- 30 DU/60 SU 4- 3+3 Devil press DB (20-15 Kg) WOD 2 AMRAP 8 MIns (AMRAP – Rounds and Reps) 10 Step Ups […]
Crossfit – Tue, Nov 18 Front Squat (5×8 Same Weight @80%) WOD LADDER FOR TIME (Time) 4-6-8-10-12-14 American KB Swing (24-16 Kg) Pull Ups Thruster KB (24-16 Kg) Abmat Sit Ups