Viribus CrossFit – Crossfit ROMANIAN DEADLIFT/ PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 5-5-5 ( 3-1 tempo- strong focus on technique) superset pull ups 3×5) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 40 Double Unders 20 KB Snatch 24/16KG 10 Kipping HSPU

Crossfit – Fri, Apr 4 Unilateral Movements/ Nordic Curls Work with a partner switching- 3 Rounds BARBEL Lunges 8+8 (alternate legs) 1/2 kneeling filly press 8+8 5 Nordic curls after each round WOD (AMRAP – Rounds and Reps) Partner WOD- (You go I go)16 Min AMRAP Run 500m together, 12 Push Press 40/30kg 12 Back […]

Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Work with a partner switching- 3 Rounds BARBEL Lunges 8+8 (alternate legs) 1/2 kneeling filly press 8+8 5 Nordic curls after each round WOD (AMRAP – Rounds and Reps) Partner WOD- (You go I go) 16 Min AMRAP Run 500m together, 12 Push Press 40/30kg 12 Back […]

Crossfit – Thu, Apr 3 POWER SNATCH Power Snatch (Every 2 mins for 8 Mins two Power Snatch for technique Score last two) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Power Snatch 60/40kg, 30 Push-Ups

Viribus CrossFit – Crossfit POWER SNATCH Power Snatch (Every 2 mins for 8 Mins two Power Snatch for technique Score last two) WOD (AMRAP – Rounds and Reps) WOD 12 Min AMRAP 15 Power Snatch 40/25kg 10 KB Thrusters 24/16KG 5 push ups.

Crossfit – Wed, Apr 2 WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) 22 Min AMRAP 2 cleans 60/40kg, 4 HSPU, 16 American KB Swings 24/16KG, 16 Ambat sit ups

Viribus CrossFit – Crossfit WEDNESDAY ENDURANCE WOD (AMRAP – Rounds and Reps) 22 Min AMRAP 2 cleans 60/40kg, 4 HSPU, 16 American KB Swings 24/16KG, 16 Ambat sit ups

Crossfit – Tue, Apr 1 BENCH PRESS Bench Press (Bench Press 3×8 @same weight, superset split stance KB row 3×10+10) WOD 1 (AMRAP – Reps) In 6 mins Row 60/50 Cal- into max Push Press 40/25KG Rest 4 minutes WOD 2 (AMRAP – Reps) In 6 minutes Run 500m into max Abmat sit-ups

Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 3×8 @same weight, superset split stance KB row 3×10+10) WOD 1 (AMRAP – Reps) In 6 mins Row 60/50 Cal- into max Push Press 40/25KG Rest 4 minutes WOD 2 (AMRAP – Reps) In 6 minutes Run 500m into max Abmat sit-ups

Crossfit – Mon, Mar 31 FRONT SQUAT Front Squat (Paused Front Squat 3×5@ same weight ) WOD (AMRAP – Rounds and Reps) WOD4 rounds 3 Min AMRAP 3 Burpee’s 8 KB Snatch 24/16KG 9 air squats