Verdant CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds Warm Up Pace – each round should be faster
Row 300M
8 Reverse V-Up on Sliders
4 Inch Worm
then
Squat Warm Up
Thruster PVC Warm Up
Thruster (5 5 5 )
3 working sets of 5 reps
rest as a class 2:00 between sets. increase weight each set. start around 70%
Ouchy Wow-chy (Time)
15 – 12 – 9
Dumbbell Hang Squat Clean + Thruster (40/30lbs)
Burpee w/ DBs (must have slight jump)
Rx+ = 44/35lbs KB Dbl Swing Squat Clean + Thruster
intent is 5 – 7 Min
This should be a FAST sprint.
IF yesterday was a muscle failure workout, this is a breathe VERY hard workout.
Ouchy Wow-chy (Time)
15 – 12 – 9
Dumbbell Hang Squat Clean + Thruster (40/30lbs)
Burpee w/ DBs (must have slight jump)
Rx+ = 44/35lbs KB Dbl Swing Squat Clean + Thruster
intent is 5 – 7 Min
This should be a FAST sprint.
IF yesterday was a muscle failure workout, this is a breathe VERY hard workout.