Viribus CrossFit – Crossfit PULL UPS PLUS SUPERSET Pull-ups (15 mins) Pull-ups Intermediate Group A) 3 x 5 Strict Pull-Ups Superset with 60: plank each side B) 3 x 20 second Chin-over-Bar Hold Superset with 10 ring rows Beginners Group A) 3 x 3 Pull ups with most challenging band Superset -30 sec plank each […]

Viribus CrossFit – Crossfit BACK SQUAT Back Squat (3×12 at same weight- Challenging but sound form) METCON_ LADDER (Time) FOR TIME 21-18-15-12-9 Wall Ball 9/7 KG Burpees 10 min Cap

Viribus CrossFit – Crossfit BACK SQUAT Back Squat (3×12 at same weight- Challenging but sound form) METCON_ LADDER (Time) FOR TIME 21-18-15-12-9 Wall Ball 9/7 KG Burpees 10 min Cap

Crossfit – Sat, Jul 20 DEADLIFT Deadlift (5×2)@80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Deadlift (5×2@80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) METCON_TIME (Time) For Time5 Rounds20 Russian Swings20 Russian Twists (20/16lb medball)20 Sit Ups

Viribus CrossFit – Crossfit DEADLIFT Deadlift (5×2)@80% Deadlift (5×2@80%) METCON_TIME (Time) For Time 5 Rounds 20 Russian Swings 20 Russian Twists (20/16lb medball) 20 Sit Ups

Crossfit – Fri, Jul 19 FRIDAY ENDURANCE Metcon (AMRAP – Rounds) (AMRAP – Rounds and Reps) 35′ EMONA) 10-13 Wall balls 9/7 KGB) 8-10 burpeesC) 30 JJD) 10-16 Ktb Snatch E) Rest Finisher 400, Row

Crossfit – Thu, Jul 18 BENCH 5×5 @90{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} of 5 rep max Alternating KB bicep curls (2 X 12 Each Arm) Bench Press (Weight) Metcon (AMRAP – Rounds) (AMRAP – Rounds and Reps) 4 Rounds Every 5 mins: 21/18 cal row 15 Push Ups 9 TTB

Viribus CrossFit – Crossfit BENCH 5×5 @90% of 5 rep max Alternating KB bicep curls (2 X 12 Each Arm) Bench Press Metcon (AMRAP – Rounds) (AMRAP – Rounds and Reps) 4 Rounds Every 5 mins: 21/18 cal row 15 Push Ups 9 TTB

Crossfit – Wed, Jul 17 BACK SQUAT Back Squat (5×5 Find a challenging weight for unbroken reps and sound technique) Metcon (AMRAP – Rounds and Reps) (AMRAP – Rounds and Reps) 12’ AMRAP10 KB Russian Swing 24/16Kg10 Box Step Up10 KB Shoulder to Overhead10 Sit Ups

Viribus CrossFit – Crossfit View Public Whiteboard BACK SQUAT Back Squat (5×5 Find a challenging weight for unbroken reps and sound technique) Metcon (AMRAP – Rounds and Reps) (AMRAP – Rounds and Reps) 12’ AMRAP 10 KB Russian Swing 24/16Kg 10 Box Step Up 10 KB Shoulder to Overhead 10 Sit Ups