Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Paused Front Squat 3×5@ same weight ) WOD (AMRAP – Rounds) WOD 4 rounds 3 Min AMRAP 7 Burpee’s 14 KB Snatch 24/16KG 21 Goblet squats

Crossfit – Sun, Mar 30 SUNDAY WILDCARD 🃏 5 STATIONS / 4 ROUNDS 2 PER STATION 45 ON 15 OFF STATIONS 1. ROWERS 2. PLATE OVER HEAD SQUATS 3. AB MAT SIT UPS 4. BURPEE TO 2 WALL BALLS 5. KB SWINGS 4 MIN FINISHER

Viribus CrossFit – Crossfit SUNDAY WILDCARD 🃏 5 STATIONS / 4 ROUNDS 2 PER STATION 45 ON 15 OFF STATIONS 1. ROWERS 2. PLATE OVER HEAD SQUATS 3. AB MAT SIT UPS 4. BURPEE TO 2 WALL BALLS 5. KB SWINGS 4 MIN FINISHER

Crossfit – Sat, Mar 29 SNATCH Snatch (Snatch Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD (AMRAP – Rounds and Reps) AMRAP 14min8 Power Snatch 20/25KG16 KB Swings 24/16KG32 Abmat situps

Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD (AMRAP – Rounds and Reps) AMRAP 14min 8 Power Snatch 20/25KG 16 KB Swings 24/16KG 32 Abmat situps

Crossfit – Fri, Mar 28 FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner CindyAMRAP 20 Mins5 Pull-Ups10 Push-Ups15 Air SquatsRest 5 Mins WOD 2 (AMRAP – Reps) In 8 Mins90 Cal RowMax Deadlifts 50/35KGRest 5 Mins WOD 3 (AMRAP – Reps) In 8 MinsRun 1 mile (together)Max KB Snatch 16/12KG

Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Partner Cindy AMRAP 20 Mins 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest 5 Mins WOD 2 (AMRAP – Reps) In 8 Mins 90 Cal Row Max Deadlifts 50/35KG Rest 5 Mins WOD 3 (AMRAP – Reps) In 8 Mins Run 1000m […]

Crossfit – Thu, Mar 27 CLEAN Clean (Clean Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP6 Box Jumps12 Front Rack Lunges 40/30kgRest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP12 Cal Row12 Front Squats

Viribus CrossFit – Crossfit CLEAN Clean (Clean Double- for solid technique with a challenging weight- don’t sacrifice technique) WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP 6 Box Jumps 12 Front Rack Lunges 40/30kg Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP 12 Cal Row 12 Front Squats

Crossfit – Wed, Mar 26 PUSH PRESS Push Press (Push Press 4×4 Superset Max set strict Pull Ups ) WOD (Time) B “Granny” (18 min time cap)50 DUs50 Sit Ups5 KB Clean and Jerk Right and Left Arm 16/12KG40 DUs40 Sit Ups5 KB C&J Right and Left Arm30 DUs30 Sit Ups5 KB C&J Right and […]