200713

Verdant CrossFit, Verdant CrossFit North – CrossFit

Deadlift (5 5 5)

70, 75, 80

Metcon (Time)

50 Burpee to Bar

50 Box Jump Over

50 Medball Clean 20/14

25 Burpee to Bar

25 Box Jump Over

25 Medball Clean 20/14

HOME: Metcon (Time)

WARM-UP:⁣

5:00 of:⁣

5 Wall Squats⁣

5 Cuban Press (light weight or no weight)⁣

10 Glute Bridges⁣

-then-⁣

10 Wide Stance Inch Worms⁣



STRENGTH:⁣

Power Snatch Tech (w/ PVC, broomstick or barbell)⁣

3 x (3 High Pull + 3 Muscle Snatch) (from High Hang) ⁣

3 x (3 Pulls to Hip + 3 Power Snatch) (From Knee) ⁣

5 x 1 Power Snatch* (from floor) ⁣

*For Power Snatch: ⁣

If using a barbell, you may build⁣

If using a PVC/Broomstick, slow down pull from floor and focus on really good positions ⁣



CONDITIONING: ⁣

21-15-9 of: ⁣

Snatch ⁣

T2B or V-ups ⁣

-then-⁣

45 Burpees⁣

*12 Minute Cap ⁣