Monthly Archives: July 2024

Viribus CrossFit – Crossfit View Public Whiteboard UPPER BODY PUSH AND PULL Shoulder Press (3×5 Strict Press superset 3 x 5 pull ups) METCON (4 Rounds for time) 4 RFT Run 300m/ Row 400m 15 Thrusters 40/30kg 30 Abmat sit ups

Crossfit – Thu, Jul 11 DEADLIFT Build up to challenging but confident sets of 3×3 Deadlift (3×3 Dealift Superset 3×8+8 Filly Press) AMRAP (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs

Viribus CrossFit – Crossfit DEADLIFT Build up to challenging but confident sets of 3×3 Deadlift (3×3 Dealift Superset 3×8+8 Filly Press) AMRAP (AMRAP – Rounds and Reps) 8 min AMRAP 16 KB swing(American) 24/16kg 8 Burpees 8 Box Jump overs

Crossfit – Mon, Jul 8 BACK SQUAT 5-4-3-2 Back Squat (5-4-3-2) AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Kettlebell Thrusters 24/16 Kg REST 5MIN AMRAP 5 min (AMRAP – Reps) 500/400m Row Max Toes to Bar/ Knees to Chest

Crossfit – Sun, Jul 7