Monthly Archives: February 2025

Crossfit – Sat, Mar 1 SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang  Snatch 12-18 mins – 1 Hang Snatch for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Double Unders 12 KB Snatch 16/12KG 6 TTB

Viribus CrossFit – Crossfit SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang  Snatch 12-18 mins – 1 Hang Snatch for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 18 Double Unders 12 KB Snatch 16/12KG 6 TTB

Crossfit – Fri, Feb 28 PARTNER WOD WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s 12 Min AMRAP 12/8 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins WOD 2 (AMRAP – Rounds and Reps) 12 Min Ladder 3, 6, 9 etc 3 Bar Facing Burpee’s […]

Viribus CrossFit – Crossfit PARTNER WOD WOD 1 (AMRAP – Rounds and Reps) Partner WOD’s 12 Min AMRAP 12/8 Cal Row 14 Box Step Ups (Partner 1 completes a full round before switching) Rest 6 Mins WOD 2 (AMRAP – Rounds and Reps) 12 Min Ladder 3, 6, 9 etc 3 Bar Facing Burpee’s 3 […]

Crossfit – Thu, Feb 27 CLEAN Clean (3 Position Clean – top down 1×3 for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Power Clean 40/25KG 7 Front Squat 30 Lateral Bar Hops

Viribus CrossFit – Crossfit CLEAN Clean (3 Position Clean – top down 1×3 for good technique not weight lifted) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Power Clean 40/25KG 7 Front Squat 30 Lateral Bar Hops

Crossfit – Wed, Feb 26 PUSH PRESS Push Press (Wednesday Push Press 3×8 Superset 3x max pull ups for good technique) WOD (AMRAP – Reps) 5 Rounds 1 Min SA KB Hang Clean & Jerk (switch every 5 reps) 16/12KG 30s Rest 1 Min Ab Mat Sit Ups 30s Rest Score total Reps

Viribus CrossFit – Crossfit PUSH PRESS Push Press (Wednesday Push Press 3×8 Superset 3x max pull ups for good technique) WOD (AMRAP – Reps) 5 Rounds 1 Min SA KB Snatch (switch every 5 reps) 16/12KG 30s Rest 1 Min Ab Mat Sit Ups 30s Rest Score total Reps

Crossfit – Tue, Feb 25 DEADLIFT Deadlift (Deadlift 3×8  HSPU choose a number and scale that is challenging but you know you can commit to for 4 to 5 sets) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 16 Russian Swings 24/16KG 16 Wall Balls 9/7KG

Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×8  HSPU choose a number and scale that is challenging but you know you can commit to for 4 to 5 sets) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 16 Russian Swings 24/16KG 16 Wall Balls 9/7KG