200518

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up (No Measure)

3 Rounds

200m Row

10 Groiners

10 Kang Squats with PVC



Squat Warm Up

4 Plop Squats(hold 1 second in bottom)

3 squats finding heels and pushing knees out (hold 1 second in bottom)

3 squats bracing core and moving hips and knees together

5 Squats with arms up next to ears



Talk Power Clean

Clean Progression
Increase row speed each round: Slow, Med, Fast

Back Squat (3, 3, 3)

Tempo

(3-3-X-2)

(Down- Hold- Up- Recover)

Use 60% of max for all sets.

Metcon (Time)

6 Rounds

10 Power Cleans (95/65) Rx+(135/95)

10 Burpees Over Bar

10 Pull Ups
20:00 Cap

ZOOM: Metcon (Time)

6 Rounds

10 Object cleans

10 burpee over Object or 6″ jump

10 Row/Pull-Up