Repetition Squat – Week 3. Our final week in this style before changing to a separate repetition strategy.
Note that these sets are now at (6) repetitions a piece, and we are going across for (4) sets. Holds the same weight on all sets.

All percentages below are based off Front Squat numbers. We are going to start with Pause Back Squats, building speed and power out of the bottom of the squat. Following, our 4×6 Front Squat for the week.

With a running clock:
Minutes 1-7 – 1 Pausing Back Squat “On the Minute” @ 70% of 1RM Front Squat

Hold the bottom of the squat for a 3-second count, and stand to extension with speed. Be powerful here.
Minutes 7-10 – Rest

Minute 10 – 6 Front Squats @ 70% of 1RM Front Squat

Minute 13 – 6 Front Squats @ 70% of 1RM Front Squat

Minute 16 – 6 Front Squats @ 70% of 1RM Front Squat

Minute 19 – 6 Front Squats @ 70% of 1RM Front Squat

Kiel & Jess

BRING A FRIEND THURSDAY

Bring your bestie for a fun CrossFit workout on the first Thursday of each month.  

Angelle Waguespack

Note:  “Christine” and “Fight Gone Bad” are the only two CrossFit benchmark workouts where the athlete is allowed to extend (hips, knees) while jumping off of the box – unless otherwise indicated.  Please be sure-footed in your jump when striving for a faster cyclic rate.

Derrick & Taya ~ “Murph”

Kade Sheets

Memorial Day “Murph” Schedule:  This Monday we will host our Memorial Day workout, “Murph” at the Gonzales location.  Class times (heats) will begin at 5 a.m. and the last heat will begin at 9 a.m.  No need to sign up for a heat time.  We will begin each heat at the 15 min mark after the hour.  

Melinda, Becca, & Tori

With a running clock:
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% of 1RM Front Squat

Minutes 7-10 – Rest

Minute 10 – 7 Front Squats @ 55% of 1RM Front Squat

Minute 13 – 7 Front Squats @ 57% of 1RM Front Squat

Minute 16 – 7 Front Squats @ 59% of 1RM Front Squat

Barbara, Katrina & Soon-To-Be Baby Bell

CrossFit Virtus FitCamp returns June 5th.

Contact Coach Hayley for times and registration details, Hayley@crossfitvirtus.com

Lurong Total