Viribus CrossFit – CrossFit TEMPO BACK SQUAT (3 x 8) Tempo Back Squat (20×1)- start light enough as we will be increasing weight over the next 4 weeks Max Handstand Holds (3) Superset with 3 x Max Handstand Holds Metcon (AMRAP – Rounds and Reps) AMRAP 9 MINS 12 KB Goblet Lunges 18 Hollow Rocks […]
Monthly Archives: December 2017
Viribus CrossFit – CrossFit Tempo Press (3 x 8) Tempo Press Tempo Sumo Deadlift (3 x 8) Tempo Sumo Deadlift Metcon (Weight) 2 Rounds 45 seconds right arm KB push press 15 seconds rest 45 seconds KB swing 15 seconds rest 45 seconds left arm KB push press 15 seconds rest 45 seconds KB swing […]
Viribus CrossFit – CrossFit Hang Clean (1) Build up to a heavy single Metcon (AMRAP – Rounds and Reps) PARTNER WOD 12 Min Ladder 3 Hang Clean & Jerk 80/60kg 3 Bar Facing Burpees add 3 reps each round At 15 Mins run 800m rest 2 mins Run 500m