Monthly Archives: November 2025

Crossfit – Mon, Dec 1 Overhead Squat (4×6 @65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS 4×8 Cuban Rotations (1,5 – 2,5 Kg)) WOD LADDER FOR TIME (Time) 4-6-8-10-8-6-4 TC: 14 mins Snatch Balance (30-20 Kg) Goblet Lunges (24-16 Kg) Broad Jumps After each round 6 T2B ABS FINISHER

Skills work – Sun, Nov 30 Hang Power Snatch (1×1 RM and technique)

Crossfit – Sun, Nov 30 SUNDAY WILDCARD 🃏

Crossfit – Sat, Nov 29 WOD ENGINE BUILDER 30 Mins 5 Rounds – 3 Mins Work – 3 Mins Rest 200 Mts Run 10 American KB Swing (24-16 Kg) Max Box Steps Ups in the remianing time

Crossfit – Fri, Nov 28 15 Mins Skill Works Wall Walk Handstand Hold Box Pike PU Strict HSPU SS 3×8 Strict Box Dips WOD 1 EMOM 15 Mins (Checkmark) Min 1- 6 HSPU/12 Pike PU Min 2 – 10/12 Cal Row Min 3 – 14 Air Squats

Crossfit – Thu, Nov 27 Push Press (4×4 @65/75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS 4×6 Ring Dips) WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 250 Mts Run 12 Deadbug 8 Pull Ups 6 Down Ups

Crossfit – Wed, Nov 26 2 nd VIRIBUS BENCHMARK

Crossfit – Tue, Nov 25 Clean and Jerk (3 Sets 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk () Light) 4 Sets 2 Clean and Jerk @70/75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 Ladder 6 Min (2-4-6-8-10 …) (AMRAP – Rounds and Reps) Clean (40-30 Kg) Push Ups V SIt Ups WOD 2 EMOM 6 […]

Crossfit – Mon, Nov 24 Overhead Squat (4 sets 3 reps @60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 3 reps @65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 reps @70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2 reps @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 EMOM 12 Mins (AMRAP – Rounds and Reps) Min 1 – 10 Front Squats (40-25 Kg) Min 2 – 10 Burpees Min 3 – 12 Box Jumps Over WOD 2 Sprint 6 […]

Skills work – Sun, Nov 23 Back Squat (1×1 @RM)