Viribus CrossFit – Crossfit Front Squat (Front squat 3×8 @same weight ( Aim for same weight as last week) ) WOD (AMRAP – Rounds and Reps) Together class 1k Run Then together start 7 Min AMRAP 10 SDHP 35/25kg 20 Air Squats

Crossfit – Sat, Apr 26 ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 at same weight superset 3×7 Pull Ups ) WOD (AMRAP – Rounds and Reps) Partner WOD 14 min AMRAP – You GO I GO Row 300m, 8 Burpees 8 Pull-ups Ab finisher

Crossfit – Fri, Apr 25 Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls Unilateral and Nordics 3 Rounds with a partner 1/2 kneel step up with knee drive 6+6- SA KB 10+10 strict Press 5 Nordic curls after each round WOD (Time) 17.5 (10 RFT) 8 Thrusters 35/25kg 35 Double Unders Time cap 22 mins

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordic Curls (No Measure) Unilateral and Nordics 3 Rounds with a partner 1/2 kneel step up with knee drive 6+6- SA KB 10+10 strict Press 5 Nordic curls after each round WOD (Time) 17.5 (10 RFT) 8 Thrusters 35/25kg 35 Double Unders Time cap 22 […]

Crossfit – Thu, Apr 24 CLEAN AND JERK Clean and Jerk (Clean and Jerk Every 1min seconds x 10  1 Power Clean + Jerk  between 75-85% depending on ability- For control and technique) WOD (Time) For Time Run 500m 21 Power Cleans 40/ 25kg Run 500m 21 Power Cleans Run 500m

Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Clean and Jerk Every 1min seconds x 10  1 Power Clean + Jerk  between 75-85% depending on ability- For control and technique) WOD (Time) For Time Run 500m 21 Power Cleans 40/ 25kg Run 500m 21 Power Cleans Run 500m

Crossfit – Wed, Apr 23 PARTNER WOD- CONDITIONING WOD (AMRAP – Rounds and Reps) Endurance- 28min Partner AMRAP One partner working at a time, share as you like 1000m Row 12 Power Snatch 35/25KG ( Share bar if suitable) 22 Wall Balls 9/7KG 12 Toes to bar

Viribus CrossFit – Crossfit PARTNER WOD- CONDITIONING WOD (AMRAP – Rounds and Reps) Endurance- 28min Partner AMRAP One partner working at a time, share as you like 1000m Row 12 Power Snatch 35/25KG ( Share bar if suitable) 22 Wall Balls 9/7KG 12 Toes to bar

Crossfit – Tue, Apr 22 BENCH PRESS Bench Press (Bench Press 3×5 at same weight, superset KB bent over row 3x 8+8) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 12 KB Snatch 24/16KG 12 Air squats 12 Burpee’s 12 Abmat sit ups