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

Crossfit – Tue, Feb 18 DEADLIFT Deadlift (Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 5-6 sets) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP12 Russian KB Swings 24/16KG16 KB Lunges

Viribus CrossFit – Crossfit DEADLIFT Deadlift (Deadlift 3×8 SHSPU choose a number and scale that is challenging but you know you can commit to for 5-6 sets) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Russian KB Swings 24/16KG 16 KB Lunges

Crossfit – Mon, Feb 17 BACK SQUAT Back Squat (Paused Back Squat 3 x 14 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds1 min of Wall Ball 9/7KGRest 90 seconds1 min of Rowing for caloriesRest 90 secondsCount Total Calories

Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Paused Back Squat 3 x 14 4 seconds down/ 2 second pause at bottom ) WOD (Calories) 3 Rounds 1 min of Wall Ball 9/7KG Rest 90 seconds 1 min of Rowing for calories Rest 90 seconds Count Total Calories

Crossfit – Sat, Feb 15 SNATCH Snatch (Snatch Power snatch heavy 3 with good technique(not TNG) First week of new program test to work on technique.) WOD (AMRAP – Rounds and Reps) 11 min AMRAP 3 Burpees 5 power snatch @70-75% of heavy 3 7 TTB