Viribus CrossFit – Crossfit CLEAN Clean (Hang Clean + Clean (15 mins) 10 Mins – C2B/Pull-Up practise) WOD (Time) 6 RFT 6 Pull-Ups 8 Power Cleans 40/30kg 250m Row/ 250m run alternate rounds
Monthly Archives: February 2025
Crossfit – Wed, Feb 12 PUSH PRESS Push Press (Push Press 3×6 superset set with 6 Strict Pull-Ups) WOD (AMRAP – Rounds and Reps) 5 rounds: (18 mins) 2 min AMRAP / 2 min Rest 30 Double unders 20 Push Press 20 / 15kg Accumulate score
Viribus CrossFit – Crossfit PUSH PRESS Push Press (Push Press 3×6 superset set with 6 Strict Pull-Ups) WOD (AMRAP – Rounds and Reps) 5 rounds: (18 mins) 2 min AMRAP / 2 min Rest 30 Double unders 20 Push Press 20 / 15kg Accumulate score
Crossfit – Tue, Feb 11 DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (5) Strict HSPU ) WOD (Time) 3 Rounds for time27 Wall Ball 9/7KG21 Russian Swings 24/16KG500m Run
Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×5 Superset with 5 rounds of (5) Strict HSPU ) WOD (Time) 3 Rounds for time 27 Wall Ball 9/7KG 21 Russian Swings 24/16KG 500m Run
Crossfit – Mon, Feb 10 BACK SQUAT Back Squat ( Paused Back Squat 3 x 12 @ 4121 4 seconds down/eccentric 1 second hold 2 seconds up/concentric 1 second hold ) WOD (AMRAP – Reps) 3 Rounds 3 mins; 400/350m row into max sit-ups 3 Mins Rest Score sit ups
Viribus CrossFit – Crossfit BACK SQUAT Back Squat ( Paused Back Squat 3 x 12 @ 4121 4 seconds down/eccentric 1 second hold 2 seconds up/concentric 1 second hold ) WOD (AMRAP – Reps) 3 Rounds 3 mins; 400/350m row into max sit-ups 3 Mins Rest Score sit ups
Crossfit – Sun, Feb 9 CLEAN AND JERK Clean and Jerk (Clean & Jerk – find a heavy for the day ( Build up to 1×1 Clean, this isn’t for heaviest weight its for good technique)) WOD (AMRAP – Reps) 8 rounds 30 sec Burpee’s 30 sec rest 30 sec Push Press 42.5/30kg 30 sec […]
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (Clean & Jerk – find a heavy for the day ( Build up to 1×1 Clean, this isn’t for heaviest weight its for good technique)) WOD (AMRAP – Reps) 8 rounds 30 sec Burpee’s 30 sec rest 30 sec Push Press 42.5/30kg 30 sec rest […]
Crossfit – Fri, Feb 7 GYMNASTICS AND LONG WOD Toes-To-Bar (Gymnastic Skill TTB Highest level of progression for 1×7) WOD 1 (AMRAP – Rounds and Reps) 12 Min AMRAP 18 KB BOX Step Ups 16 KB Hang Clean & Jerk 16/12KG 8 TTB Rest 6 mins WOD 2 (AMRAP – Rounds and Reps) 12 Min […]