Viribus CrossFit – Crossfit SNATCH Snatch (Snatch 0-6 min every 2 Mins 3 Hang Muscle Snatches 6- 10min Every 2 Mins x 2 Hang Power Snatches 10- 18min Every 2 Mins x 4:1 Hang Snatch ) WOD (AMRAP – Rounds and Reps) WOD 7 Min AMRAP 21 Double Unders 14 KB Snatch 24/16KG
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit TUESDAY ENDURANCE PARTNER WOD (AMRAP – Rounds and Reps) WOD 25 Min AMRAP (partner) Run 1000m together 80 WB Cleans (switching every 20) 9/7KG Run 500m together 60 HSPU 50 Cals Row 40 Box Jumps 30 Sit Ups 20 Thrusters 40/30kg
Viribus CrossFit – Crossfit DEADLIFT SUPERSET ISOMETRICS Deadlift (Deadlift 4×8 @same weight superset isometric holds- one min rotating plank (Front/side/side/Front) ) WOD (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Burpees 10 KB Lunges 24/16KG then 6+12, 7+14, 8+16, 9+18 …. Run 250m after each round
Viribus CrossFit – Crossfit ROMANIAN DEADLIFT AND PULL UPS Romanian Deadlift (RDL) (Romanian Deadlift 3×5 (Return to first week) superset 3×5 Pull Ups ) WOD (AMRAP – Rounds) 15 min EMOM 1: 15 KB Goblet squats 24/16KG 2: 50 double unders 3: 15 WB Russian twists 9/7Kg
Viribus CrossFit – Crossfit Unilateral Movements/ Nordic Curls Unilateral Movements and Nordics (No Measure) In Pairs- 3 Rounds Barbell step Ups 6/6 Kneeling KB Chop 8/8 5 Nordic Curls WOD (AMRAP – Rounds and Reps) Partner WOD- 14min Share ROW 800m 30 GTO 20/15KG 14 TTB
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (20min Power Clean + Jerk (work up to a heavy for the day for good technique over weight) ) WOD (AMRAP – Rounds) EMOM for 16 Min 1. 15/12 Cal Row 2. 16 KB Lunges 24/16KG 3. 45 hollow rocks 4. 16 SA KB Press
Viribus CrossFit – Crossfit WEDNESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) Partner WOD 30 min- You go I go Run 500m together 12 HSPU 24 KB Snatch 24/16KB 36 Wall Balls 9/7KG
Viribus CrossFit – Crossfit BENCH PRESS Bench Press (Bench press 3×5 (return to first week- go for heavier) Superset 3×8 resistance band row ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Deadlifts 50/40KG 10 Push Ups 15 Air Squats 15 Abmat sit Ups
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (Última semana del programa actual, así que volveré a 3×5 de la primera semana como prueba. Intenta aumentar el peso con buena técnica. Te recomiendo registrar tus resultados en la app de Wodify para monitorear tu progreso. ) WOD (AMRAP – Rounds and Reps) In 11 Mins […]
Viribus CrossFit – Crossfit Romanian Deadlift and TTB Romanian Deadlift (RDL) (Saturday- Romanian Deadlift and TTB RDL 3×6 @same weight- superset 3×7 TTB) Wod (AMRAP – Rounds and Reps) WOD 9 Min AMRAP 3 Power Cleans 60/40kg 6 Push-Ups 9 Ab Mat Sit-Ups AB finisher