Viribus CrossFit – Crossfit 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

Crossfit – Mon, Apr 21 FRONT SQUAT Front Squat (Front Squat 3×7@same weight ( Aim for same weight as last week which was 3×6)) WOD (AMRAP – Rounds) 3 Rounds In 3 mins run 500m. In 2 mins 30 Plate lunges 15/10KG Score Rounds complete.

Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Front Squat 3×7@same weight ( Aim for same weight as last week which was 3×6)) WOD (AMRAP – Rounds) 3 Rounds In 3 mins run 500m. In 2 mins 30 Plate lunges 15/10KG Score Rounds complete.

Crossfit – Sat, Apr 19 ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 7-7-7 (reset each rep double overhand grip) superset Pull Ups 3×5 ) WOD (AMRAP – Rounds and Reps) 11.2 (15 Min AMRAP) 9 Deadlifts 60/30kg 12 Push Ups 15 wall Balls 9/7KGz

Viribus CrossFit – Crossfit ROMANIAN DEADLIFT SUPERSET PULL-UP’S Romanian Deadlift (RDL) (Romanian Deadlift 7-7-7 (reset each rep double overhand grip) superset Pull Ups 3×5 ) WOD (AMRAP – Rounds and Reps) 11.2 (15 Min AMRAP) 9 Deadlifts 60/30kg 12 Push Ups 15 wall Balls 9/7KGz

Crossfit – Fri, Apr 18 SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg12 V- Ups18 Air Squats 1 Min rest

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements/ Nordics (No Measure) Unilateral/ Nordic For 18 mins with a partner- 3 Round 1/2 kneel step up with knee drive 6+6 SA KB Philly Press 10+10 5 Nordic Curls WOD (AMRAP – Reps) 4 Rounds 30: KB Squats 24/16kg 30: Rest 30: KB Snatch 30: […]

Crossfit – Thu, Apr 17 SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg12 V- Ups18 Air Squats 1 Min rest

Viribus CrossFit – Crossfit SNATCH Snatch (17min Power Snatch + Hang Power Snatch + OH Squat (find a heavy for good technique over weight, must be a controlled lift) ) WOD (AMRAP – Rounds and Reps) 4 Rounds 3 Min AMRAP 6 Power Snatch 40/30kg 12 V- Ups 18 Air Squats 1 Min rest

Crossfit – Wed, Apr 16 WEDNESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) 30 Min AMRAP (partner wod)12 Cal Row 12 Burpee’s 12 Box Jumpsthen switchPartner 1 does a full round before switching