03012021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

WoD: Metcon (AMRAP – Rounds)

Every 2:00 do the following until failure (max of 8 rounds)

200M Row

15 DB Squat (35)
hold head of one DB like a goblet squat

goal is to differentiate between the hinge pattern in the row and the squat pattern after it.

record number of rounds fully completed

Front Squat (3 3 3 3 3)

Do this after the workout.

Tempo Squat

3 – 2 – X – 2

The above number sequence refers to the tempo. The rep starts at the top and then you perform a slow lower for :03, once you hit the bottom of the squat hold for :02, then eXplode up, then hold for :02 at the top.

Goal is to hit depth with good positioning. Use medball props if necessary to achieve depth.