Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
3 Rounds
200m Row
10 Groiners
10 Kang Squats with PVC
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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
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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