Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 10 ( 4 seconds down 2 second pause) ) WOD (Calories) 3 Rounds (14 mins) 90 sec Row for calories 1 min Rest 90 sec max Wall Ball 9/7KG 1 min Rest Score Cal Row
Crossfit – Sat, Mar 8 POWER SNATCH Snatch (Power snatch heavy 3 (not TNG) For technique with a comfortable weight) WOD (AMRAP – Rounds and Reps) 11 min AMRAP4 Burpees 8 power snatch @50% of heavy 316 Sit ups
Viribus CrossFit – Crossfit POWER SNATCH Snatch (Power snatch heavy 3 (not TNG) For technique with a comfortable weight) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 4 Burpees 8 power snatch @50% of heavy 3 16 Sit ups
Crossfit – Fri, Mar 7 FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Wod 110min15/12 Cal Row12 KB Snatch 16/12KG rest 5 mins WOD (AMRAP – Rounds and Reps) Wod 210 Min AMRAP10 Deadlifts 50/35kg12 Wall Ball 9/7KG rest 5 Mins WOD 3 (Distance) In 6 mins max distance row
Viribus CrossFit – Crossfit FRIDAY ENDURANCE WOD 1 (AMRAP – Rounds and Reps) Wod 1 10min 15/12 Cal Row 12 KB Snatch 16/12KG rest 5 mins WOD (AMRAP – Rounds and Reps) Wod 2 10 Min AMRAP 10 Deadlifts 50/35kg 12 Wall Ball 9/7KG rest 5 Mins WOD 3 (Distance) In 10 mins max distance […]
Crossfit – Thu, Mar 6 CLEAN Clean (Clean- Build up to 1×3 with a controlled weight) WOD (Time) WOD5RFT8 Power Cleans 40/25kg16 abmat sit ups30 DUs
Viribus CrossFit – Crossfit CLEAN Clean (Clean- Build up to 1×3 with a controlled weight) WOD (Time) WOD 5RFT 8 Power Cleans 40/25kg 16 abmat sit ups 30 DUs
Crossfit – Wed, Mar 5 PUSH PRESS Push Press (Push Press 3×6 Super Set max pull ups for technique ) WOD (Time) 10 Rounds for Time8 Push Press 40/ 25kg10 Burpees over the bar
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×6 Super Set max pull ups for technique ) WOD (Time) 10 Rounds for Time 8 Push Press 40/ 25kg 10 Burpees over the bar
Crossfit – Tue, Mar 4 DEADLIFT Deadlift (Deadlift 3×5 Superset with 3 rounds of (x) Strict HSPU ( Challenging number at highest level)) WOD (Time) 3 Rounds for time- Both partners complete both movements in each round. Working at same time. Share Row27 Wall Ball 9/7KG27 Russian Swings 24/16KG800m Row- share