CROSSFIT – Lunes, 6 de abril TABATA – Barbell Good Mornings – OH Squat Hold WEIGHTLIFTING EMOM 1′ TO 3′ – 1 HANG MUSCLE SNATCH + 1 HANG SQUAT SNATCH 40{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}-50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1′ REST EMOM 5′ TO 7′ – 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH 55{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}-65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1′ REST EMOM 9′ TO […]
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×10 @ same weight SS Plank (front/side/side) 60 seconds) WOD (Time) WOD for time Run 250m 27 Burpee’s Run 250m 21 Burpee’s Run 250m 15 Burpees Run 250m 9 Burpee’s
Viribus CrossFit – Crossfit
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench Press 4×12 @ same weight Superset Weighted Glute Thrust x8 ) WOD (AMRAP – Rounds) Every 90s x3 1st 90s: 20 KB Snatch 24/16KG 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20/25cal Row
Viribus CrossFit – Crossfit HSPU/ PULL-UP’S Handstand Push-ups (Skill Focus: Pull-ups & HSPU – 15mins) WOD 1 (AMRAP – Rounds and Reps) WOD 8 Min AMRAP 30 Double Unders/60 Singles 7 Strict HSPU Rest 3 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP 20 lunges 20 AB Mat Sit-Ups 10 Pull-Ups
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4×8 @same weight Superset KB Kneeling Chop 8+8 ) WOD (Time) 4 Rounds for time 15 KB Swings 24/16KG 30 Air Squats Run 250m
Viribus CrossFit – Crossfit TUESDAY CONDITIONING PARTNER WOD (AMRAP – Rounds and Reps) In Pairs 18 Mins Partner AMRAP- You Go I Go 10 Power Snatch 40/25kg 20 Abmat sit ups 400m Row REST 3 mIn WOD 2 (AMRAP – Reps) 10 Mins of Box Jump Overs (alternating every min: 5 rounds each)
Viribus CrossFit – Crossfit DEADLIFT/ ISOMETRICS Deadlift (Monday Deadlift 4×8@ same weight- heavier than last week Superset Hollow Body Hold 45sec ) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 1000m Run In rest of time : Ladder 4-8-12-16 etc KB Thrusters 24/16KG Burpees
Viribus CrossFit – Crossfit GYMNASTICS – PULL UPS / TOES TO BAR Pull-ups (Pull Ups and TTB Build to highest progression for 8 of each. ) WOD (AMRAP – Rounds) Every 90s x 4 1. Pull-Ups (max in first round and try to maintain) 2. Row 300/250m 3. TTB 4. Run 150m( Amatilier)
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 4×8 Superset Kneeling KB Chop 7+7 ) WOD (AMRAP – Rounds and Reps) Every 4 mins x 4 10 Front Rack Lunges 35/25kg 20 Russian Swings 24/16KG 30 GTO 10/5KG