Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (Superset Bench Press 3×5 & superset Weighted Pull-Up’s 3×5) WOD (Time) 50 Ab Mat Sit-ups 50 Double Unders 1 Round of Cindy (5 pullups, 10 pushups and 15 squats) 40 Ab Mat Sit-ups 40 Double Unders 1Round of Cindy 30 Ab Mat Sit-ups 30 Double Unders 1 […]
Author Archives: Viribus Crossfit
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 8 Barbell Reverse Lunges 3 x 8 each leg) WOD (AMRAP – Reps) 10 rounds 20 seconds: Bar Touching Burpee’s 10 seconds: Rest
Viribus CrossFit – Crossfit POWER SNATCH Power Snatch WOD (Time) For Time Run 500m 20 Hang Power Snatch 42.5/30kg Run 500m 20 Push Press 42.5/30kg Time Cap 12min
Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) Unilateral Movement 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s WOD (AMRAP – Rounds) OMEM 18 Min 1: 60 Single Unders Min 2: 18 Wall Ball 9/7KG Min 3: Rest
Viribus CrossFit – Crossfit UNILATERAL MOVEMENT 1-time exercise (No Measure) Unilateral Movement 4-5 rounds (15 mins) 1/2 keeling Arnold press 8+8 Single leg deadlift 6+6 Dish 30s WOD (AMRAP – Rounds) OMEM 18 Min 1: 18/15 Cal Row Min 2: 8 Burpee Box Jump Overs Min 3: Rest
Viribus CrossFit – Crossfit MONDAY ENDURANCE WOD 1 (Calories) Partner WOD In 15 Mins: Max Cal Row Guys switch every 15 cals girls every 10 (5 devils press before switching) rest 10 mins WOD 2 (AMRAP – Rounds and Reps) 15 Min AMRAP Partner A completes one full round before Partner B starts 12 Deadlifts […]
Viribus CrossFit – Crossfit HANDSTAND PUSH UP Handstand Push-ups 1-time exercise (AMRAP – Rounds) EMOM 9 Mins 1: 10 HSPU 2:Plank 40s, 3: 60 single unders
Viribus CrossFit – Crossfit SNATCH Snatch (Snatch Every 2 Mins x 7: 3 Position Snatch Mid Thigh, Below Knee & Floor) 1-time exercise (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Power Cleans 16/12kg 30 AbMat Sit-Ups 500m run
Viribus CrossFit – Crossfit FRONT SQUAT Front Squat (3×12) WOD (Time) 100 Front Rack lunges for time 30/25KG At the start of each minute perform 5 Wall Ball 9/7KG
Viribus CrossFit – Crossfit PUSH PRESS Push Press WOD (AMRAP – Rounds and Reps) 4 Rounds: AMRAP 3 Mins 5 Strict Press 30/20KG 10 Push Ups, 15 Air Squats. Rest 1 min between rounds Score total