CROSSFIT – Sat, Apr 18 PARTNER WOD 20 ROUNDS FOR TIME: you go, i go! (1 round x partner) 3 PUSH JERK 6 HANG POWER SNATCH 9 DEADLIFT 12 BURPEES OTB (Rx 50/30kg) TC 30MIN
Author Archives: Viribus Crossfit
CROSSFIT – Fri, Apr 17 4 x 6 STRICT PULL UP/C2B EMOM 15MIN -40SEC HOLLOW ROCKS -8 WALL CLIMBS -15 SQUAT JUMPS -12 PULL UPS -60 DU/120 SU
CROSSFIT – Thu, Apr 16 FOR TIME (TC 32MIN) 5 ROUNDS: 200 m RUN 20 WALL BALLS 200 m ROW 20 V-UPS 200 m SKI 20 m FARMER’S WALK (2X24/16KG)
CROSSFIT – Wed, Apr 15 STRENGTH 10MIN Score Weight SHOULDER PRESS: 4 X 8 X 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} FOR TIME (TC 18MIN) 20-16-12-8 DB PUSH PRESS SINGLE ARM (20/12,5KG) HALF KNEELING KB LIFT REST 90SEC 3 ROUNDS 10 PUSH UPS 14 KB GORILA ROW ALTERNATING (24/16KG) 20 SHOULDER TAPS 15-10-5 BOX DIPS MEDBALL PLANK K2E
CROSSFIT – Tue, 14 Apr FRONT SQUAT Score Weight 2SEC PAUSE IN THE HOLE 2 X 8 X 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 X 8 X 55{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 X 6 X 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} PARTNER WOD FOR TIME (YG, IG) (0′ TO 4′) 40 FRONT SQUAT (50/30KG) 40 FRONT RACK REVERSE LUNGES AMRAP (4′ TO 12′) + 2 REPS X […]
CROSSFIT – Mon, 13 Apr CLEAN COMPLEX LOW HANG POWER CLEAN + HANG POWER CLEAN 2 X 3 + 3 X 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 X 2 + 2 X 65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 X 1 + 1 X 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} AMRAP 8MIN 8 HANG POWER CLEAN (60/40KG) 8 BURPEES OVER BAR 10 OVERHEAD PLATE SIT UPS AMRAP 8 MIN […]
CROSSFIT – Sat, 11 Apr 2 ROUNDS FOR TIME: 10 SQUAT & REACH 20SEC PLANK 6 PIKE PUSH UPS 20SEC ISO SPLIT 12 LATERAL BOUNDS PARTNER WOD E2MO2M (YG, IG) (30MIN) 20 CAL ROW 26 PUSH PRESS (20/12,5KG) 32 DB SNATCH 38 SIT UPS (ALTERNATING) 44 LUNGES SYNCHRO
CROSSFIT – Fri, Apr 10 3 ROUNDS OF: 10 CAT COW 5/5 SPIDERMAN W/ THORACIC ROTATION 10 SCAPULAR PUSH UP 6 PUSH UP ROD APOYADAS 6/6 ALTERNATING V UPS STRENGTH 12’ BENCH PRESS 4 X 5 X 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SKILL 8’ DU E2MO2M 20’ 10 TTB 10 FLOOR PRESS (RX 40/60) 30 DU TABATA -BANDED TRÍCEPS […]
CROSSFIT – Wed, Apr 8 3 ROUNDS OF: 30SEC SQUAT HOLD 30SEC PLANK ——— 3 ROUNDS OF: 10 MONSTER WALK 10 F SQUAT W/PLATE ——— STRENGTH 12’ F SQUAT 4X6X75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}-80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} (RIR 2) ——— E3MO3M 15’ RX 60/80 1 P CLEAN 1 F SQUAT DROP 1 S CLEAN 1 F SQUAT ——— EMOM 6’ RX 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} […]
CROSSFIT – Tue, 7 Apr GYMNASTICS 2 ROUNDS OF: -10 HOLLOW ROCKS -15 BANDED FACE PULLS -10 AIR SQUATS -20 JUMPING JACKS 8 MIN SKILL: KIPPING PULL-UPS -STRICT BAR HANGING (HOLLOW TO ARCH) -KIP SWING -KIPPING PULL UPS STRENGTH EVERY 90 SECONDS FOR: -STRICT CHIN UP 4 X 6 AMRAP 15 MIN -6 PULL UPS […]