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