Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×8 superset with 3 x max pull ups for quality ) WOD (AMRAP – Rounds and Reps) WOD 3 rounds 3 Min AMRAP 3 Deadlifts 50/35 kg 6 Lateral Burpee’s 9 Air Squats Rest 1 min Score total Round and Reps
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×8 superset with 3 x max pull ups for quality ) WOD (AMRAP – Rounds and Reps) WOD 3 rounds 3 Min AMRAP 3 Deadlifts 50/35 kg 6 Lateral Burpee’s 9 Air Squats Rest 1 min Score total Round and Reps
Crossfit – Mon, Nov 18 PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds30 seconds KB Snatch 24/16KG30 seconds rest for total reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×8 Superset 45 sec plank ( rotate front, left, right)) WOD (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch 24/16KG 30 seconds rest for total reps
Crossfit – Sat, Nov 16 CLEAN Clean (Build to a heavy single clean Prioritise good technique over weight *CAP 10 mins Every 2 mins x 6 2 Cleans + Hang Cleans + 2 Front Squats @60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of heavy clean) WOD (Time) 100 Thrusters for time 30/25kg