Monthly Archives: May 2025

Crossfit – Sat, May 31 BENCH PRESS Bench Press (Saturday Bench Press 3×15@same weight SS Bench Glute raises (weighted) 3×7- technique focus ) WOD (AMRAP – Rounds and Reps) 12 Min AMRAP20 KB Push Press 10+10 20/12KG20 Air Squats20 KB Snatch

Crossfit – Fri, May 30 GYMNASTICS-PULL-UPS/ HSPU Pull Ups/HSPU – skill work 20 mins WOD 1 (AMRAP – Rounds and Reps) WOD 17 Min AMRAP30 Double Unders5 Pull-UpsRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP10 HSPU12 Wall Balls 9/7KG

Crossfit – Thu, May 29 BACK SQUAT Back Squat (Back Squat 3×10@same weight SS 3x 8 Kneeling Chop) WOD (AMRAP – Rounds and Reps) 14 min ladder8-12-16 etcKB Lunges 24/16KGRussian Swings 24/16KGRun 250m after each round

Crossfit – Wed, May 28 SNATCH Snatch (Snatch 0-3 min (3 sets) – 1 Hang Power Snatch 3-7 min (4 sets)- 2 Power Snatch 7-12 min (5 sets)- 1 Snatch For technique, if can’t control the bar take weight off. Thanks ) WOD (AMRAP – Rounds and Reps) WOD8 Min AMRAP10 KB Snatch 24/16KG10 Down […]

Crossfit – Tue, May 27 TUESDAY CONDITIONING WOD (AMRAP – Rounds and Reps) In Pairs- Share as you like, one partner working at a time.30 Min AMRAP50 Abmat situps40 Squat Cleans 35/25kg30 Russian Swings 24/16KG20 BB Shoulder to Overhead10 Wall Balls 9/7KGRow 1000m

Crossfit – Mon, May 26 DEADLIFT Deadlift (Deadlift 3×10 @ same weight SS Plank (front/side/side) 60 seconds) WOD (Time) WOD for timeRun 250m27 Burpee’sRun 250m21 Burpee’sRun 250m15 BurpeesRun 250m9 Burpee’s

Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×10 @ same weight SS Plank (front/side/side) 60 seconds) WOD (Time) WOD for time Run 250m 27 Burpee’s Run 250m 21 Burpee’s Run 250m 15 Burpees Run 250m 9 Burpee’s

Crossfit – Sat, May 24

Viribus CrossFit – Crossfit

Crossfit – Sat, May 24 BENCH PRESS Bench Press (Bench Press 4×12 @ same weight Superset Weighted Glute Thrust x8 ) WOD (AMRAP – Rounds) Every 90s x31st 90s: 20 KB Snatch 24/16KG2nd 90s: 20 Deficit Push-Ups3rd 90s: 20/25cal Row