Viribus CrossFit – Crossfit BACK SQUAT Back Squat ( Back Squat 5 Rep Max ( Challenging but good technique for every rep or reduce weight) Will retest at end of 6 week Programme. ) WOD (AMRAP – Rounds and Reps) WOD 7 Min Ladder Power Cleans 40/ 25KG Wall Ball 9/7KG Burpee 2, 4, 8, […]
Crossfit – Sat, Jan 4 TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Viribus CrossFit – Crossfit TOES TO BAR Toes-To-Bar (Build up to highest level of progression for 8 reps) WOD (AMRAP – Rounds and Reps) 14 min AMRAP 8 Burpee’s 10 Abmat sit-ups 12 KB Swings 24/16kg 24 DUS
Crossfit – Fri, Jan 3
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (3x 8 at same weight Superset Pull Ups 3×5 Weighted pull ups) WOD (AMRAP – Rounds and Reps) 12 min AMRAP 8 Pull Ups 12 Barbell Front lunges 30/25KG 16 Push Ups Ab Finisher
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (3x 8 at same weight Superset Pull Ups 3×5 Weighted pull ups) WOD (AMRAP – Rounds and Reps) 12 min AMRAP 8 Pull Ups 12 Barbell Front lunges 30/25KG 16 Push Ups Ab Finisher
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (3x 8 at same weight Superset Pull Ups 3×5 Weighted pull ups) WOD (AMRAP – Rounds and Reps) 12 min AMRAP 8 Pull Ups 12 Barbell Front lunges 30/25KG 16 Push Ups Ab Finisher
Viribus CrossFit – Crossfit PUSH/ PULL Bench Press (3x 8 at same weight Superset Pull Ups 3×5 Weighted pull ups) WOD (AMRAP – Rounds and Reps) 12 min AMRAP 8 Pull Ups 12 Barbell Front lunges 30/25KG 16 Push Ups Ab Finisher
Crossfit – Thu, Jan 2 ENDURANCE WOD 1 (AMRAP – Rounds and Reps) PARTNER WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 MIN- Share reps1500m Row45 Goblet Squats 24/16KG21 Burpees over the boxRest 10 min WOD 2 Metcon (AMRAP – Rounds and Reps) AMRAP 15 MINRun 1000m Together30 TTB25 GTO Plate 20/15Kg