Viribus CrossFit – Crossfit BACK SQUAT Back Squat (3×5@70%, 2×5@ 75%) WOD (AMRAP – Rounds) EMOM x 16 Min 1: 15 Banded Good Mornings Min 2:20 Reverse Plate Lunges 15/10KG (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 8 Burpees
Viribus CrossFit – Crossfit BACK SQUAT
Crossfit – Sun, Jan 19 BACK SQUAT Back Squat (Back Squat Back Squat 3×5 @ 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} & 2×5 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} ) WOD (AMRAP – Rounds) EMOM x 16 Min 1: 15 Banded Good Mornings Min 2:20 Reverse Plate Lunges 15/10KG (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 8 Burpees
Viribus CrossFit – Crossfit BACK SQUAT Back Squat (Back Squat Back Squat 3×5 @ 70% & 2×5 @75% ) WOD (AMRAP – Rounds) EMOM x 16 Min 1: 15 Banded Good Mornings Min 2:20 Reverse Plate Lunges 15/10KG (holding plate into chest keeping torso upright) Min 3: 20-25 Glute Bridges Min 4: 8 Burpees
Crossfit – Sat, Jan 18 CLEAN AND JERK Clean and Jerk (15 mins Clean + Jerk (Build up to 2 reps for good technique)) WOD (AMRAP – Rounds and Reps) 10 rounds for time (15 min cap) 12 Bar touching Burpees 16 Ab Mat Sit Ups
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (15 mins Clean + Jerk (Build up to 2 reps for good technique)) WOD (AMRAP – Rounds and Reps) 10 rounds for time (15 min cap) 12 Bar touching Burpees 16 Ab Mat Sit Ups
Viribus CrossFit – Crossfit CLEAN AND JERK Clean and Jerk (15 mins Clean + Jerk (Build up to 2 reps for good technique)) WOD (AMRAP – Rounds and Reps) 10 rounds for time (15 min cap) 12 Bar touching Burpees 16 Ab Mat Sit Ups
Crossfit – Fri, Jan 17 GYMNASTICS AND CONDITIONING Toes-To-Bar (Build up to highest level of TTB for 10 unbroken) WOD (Calories) 4 rounds In 5 mins 30 KB Hang Clean & Jerk 16/12KG 20 OH KB lunge 10 + 10 10 Pull-Ups Max Cal Row in remaining time Rest 5 mins between rounds Score total […]
Viribus CrossFit – Crossfit GYMNASTICS AND CONDITIONING Toes-To-Bar (Build up to highest level of TTB for 10 unbroken) WOD (Calories) 4 rounds In 5 mins 30 KB Hang Clean & Jerk 16/12KG 20 OH KB lunge 10 + 10 10 Pull-Ups Max Cal Row in remaining time Rest 5 mins between rounds Score total Calorie […]
Viribus CrossFit – Crossfit GYMNASTICS AND CONDITIONING Toes-To-Bar (Build up to highest level of TTB for 10 unbroken) WOD (Calories) 4 rounds In 5 mins 30 KB Hang Clean & Jerk 16/12KG 20 OH KB lunge 10 + 10 10 Pull-Ups Max Cal Row in remaining time Rest 5 mins between rounds Score total Calorie […]