Crossfit – Mon, Feb 24 BACK SQUAT Back Squat (Back Squat 3 x 12 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest Score Row Cal
Monthly Archives: February 2025
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat 3 x 12 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 3 mins; 20 Burpee’s into max Cal Row 3 Mins Rest Score Row Cal
Crossfit – Sat, Feb 22 PARTNER WOD WOD (AMRAP – Rounds and Reps) In Teams of 230 min AMRAP60 Cal Row50 KB Snatch 16/12KG40 Wall Ball 9/7KG30 KB Hang Clean & Jerk20 Pull- Ups
Viribus CrossFit – Crossfit SNATCH Snatch ( 0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 6 Hang Power Snatch 40/25kg 12 TTB
Crossfit – Fri, Feb 21 SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP30 Double Unders6 Hang Power Snatch 40725kg12 TTB
Viribus CrossFit – Crossfit SNATCH Snatch (0-6 mins – 3 Hang Muscle Snatch 6-12 mins – 2 Hang Power Snatch 12-18 mins – 1 Hang Power Snatch) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 30 Double Unders 6 Hang Power Snatch 40725kg 12 TTB
Crossfit – Thu, Feb 20 CLEAN Clean (3 Position Clean – top down 1×3 for sound technique not weight lifted. ) WOD (Time) WOD30 sit ups20 air Squats8 Power Clean 40/30KGRun 250m30 sit ups20 Air squats6 Power Clean 40/30KG250m run30 sit ups20 Air Squats4 Power Clean 40/30KGRun 250m30 sit ups20 Air Squats2 Power Clean 40/30KGRun […]
Viribus CrossFit – Crossfit CLEAN Clean (3 Position Clean – top down 1×3 for sound technique not weight lifted. ) WOD (Time) WOD 30 sit ups 20 air Squats 8 Power Clean 40/30KG Run 250m 30 sit ups 20 Air squats 6 Power Clean 40/30KG 250m run 30 sit ups 20 Air Squats 4 Power […]
Crossfit – Wed, Feb 19 PUSH PRESS Push Press (Press 3×8 superset set with Strict Pull-Ups 3 x4 at most challenging level) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP20 KB push presses 16/12KGkg 40 double unders AB FINISHER
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Press 3×8 superset set with Strict Pull-Ups 3 x4 at most challenging level) WOD (AMRAP – Rounds and Reps) 7 Min AMRAP 20 KB push presses 16/12KGkg 40 double unders AB FINISHER