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190716

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.

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