Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements and Nordics (No Measure) In Pairs- 3 Rounds Barbell step Ups 6/6 Kneeling KB Chop 8/8 5 Nordic Curls WOD (AMRAP – Rounds and Reps) Partner WOD- 14min Share ROW 800m 30 GTO 20/15KG 14 TTB

Crossfit – Thu, May 8 CLEAN AND JERK Clean and Jerk (20min Power Clean  + Jerk (work up to a heavy for the day for good technique over weight) ) WOD (AMRAP – Rounds) EMOM for 16 Min1. 15/12 Cal Row 2. 16 KB Lunges 24/16KG3. 45 hollow rocks 4. 16 SA KB Press

Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (20min Power Clean  + Jerk (work up to a heavy for the day for good technique over weight) ) WOD (AMRAP – Rounds) EMOM for 16 Min 1. 15/12 Cal Row 2. 16 KB Lunges 24/16KG 3. 45 hollow rocks 4. 16 SA KB Press

Crossfit – Wed, May 7 WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD 24 min- You go I go Run 500m together12 HSPU24 KB Snatch 24/16KB36 Wall Balls 9/7KG

Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD 30 min- You go I go Run 500m together 12 HSPU 24 KB Snatch 24/16KB 36 Wall Balls 9/7KG

Crossfit – Tue, May 6 BENCH PRESS Bench Press (Bench press 3×5 (return to first week- go for heavier) Superset 3×8 resistance band row ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP10 Deadlifts 50/40KG10 Push Ups15 Air Squats15 Abmat sit Ups

Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench press 3×5 (return to first week- go for heavier) Superset 3×8 resistance band row ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Deadlifts 50/40KG 10 Push Ups 15 Air Squats 15 Abmat sit Ups

Crossfit – Mon, May 5 FRONT SQUAT Front Squat (Última semana del programa actual, así que volveré a 3×5 de la primera semana como prueba. Intenta aumentar el peso con buena técnica. Te recomiendo registrar tus resultados en la app de Wodify para monitorear tu progreso. ) WOD (AMRAP – Rounds and Reps) In 11 […]

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Última semana del programa actual, así que volveré a 3×5 de la primera semana como prueba. Intenta aumentar el peso con buena técnica. Te recomiendo registrar tus resultados en la app de Wodify para monitorear tu progreso. ) WOD (AMRAP – Rounds and Reps) In 11 Mins […]

Crossfit – Sat, May 3 Romanian Deadlift and TTB Romanian Deadlift (RDL) (Saturday- Romanian Deadlift and TTB RDL 3×6 @same weight- superset 3×7 TTB) Wod (AMRAP – Rounds and Reps) WOD9 Min AMRAP3 Power Cleans 60/40kg6 Push-Ups9 Ab Mat Sit-Ups AB finisher