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
Monthly Archives: April 2025
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{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 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
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.