Crossfit – Mon, Sep 30 DEADLIFT Deadlift (3×12) WOD (AMRAP – Rounds) Every 5 mins x 3: 9 Thrusters 30/20kg Run 500m Score out of 3

Viribus CrossFit – Crossfit DEADLIFT Deadlift (3×12) WOD (AMRAP – Rounds) Every 5 mins x 3: 9 Thrusters 30/20kg Run 500m Score out of 3

Crossfit – Sat, Sep 28 TOES TO BAR Toes-To-Bar (Highest level progression for max reps) WOD 1 (AMRAP – Rounds and Reps) 7 Min AMRAP8 TTB10 Goblet squats14/12 Cal RowRest 2 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP20 AbMat Sit-Ups30 Double Unders

Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (Highest level progression for max reps) WOD 1 (AMRAP – Rounds and Reps) 7 Min AMRAP 8 TTB 10 Goblet squats 14/12 Cal Row Rest 2 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP 20 AbMat Sit-Ups 30 Double Unders

Crossfit – Fri, Sep 27 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 15- 16 min One Snatch) WOD (AMRAP – Rounds and Reps) 8 Min AMRAP5 Burpee’s10 KB Hang Clean & Jerk 5+5 15 Abmat sit-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 15- 16 min One Snatch) WOD (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Burpee’s 10 KB Hang Clean & Jerk 5+5 15 Abmat […]

Crossfit – Thu, Sep 26 FRONT SQUAT Front Squat (3×12@ the same weight ) WOD 1 (AMRAP – Reps) In 4 Mins Row 400mremaining time max Wall Ball 9/7KGRest 1 Min WOD 2 (AMRAP – Reps) In 4 MinsSkip 100remaining time max Box Jump OversRest 1 Min WOD 3 (AMRAP – Reps) In 4 MinsRun […]

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (3×12@ the same weight ) WOD 1 (AMRAP – Reps) In 4 Mins Row 400m remaining time max Wall Ball 9/7KG Rest 1 Min WOD 2 (AMRAP – Reps) In 4 Mins Skip 100 remaining time max Box Jump Overs Rest 1 Min WOD 3 (AMRAP – […]

Crossfit – Wed, Sep 25 PUSH PRESS Push Press (3×15@same weight ) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP10 Strict Press 30/20kg15 Air Squatsrest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP5 Chin Ups8 Ring Dips

Viribus CrossFit – Crossfit PUSH PRESS Push Press (3×15@same weight ) METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 10 Strict Press 30/20kg 15 Air Squats rest 4 mins METCON (AMRAP – Rounds and Reps) 5 Min AMRAP 5 Chin Ups 8 Ring Dips