Verdant CrossFit, Verdant CrossFit North – CrossFit
Snatch Balance (4 4 4 4)
Work on receiving in a squat, bringing bar to back. If necessary scale to overhead squat. Try to do SOME kind of overhead squat, that’s the goal.
I CAN BASIC (AMRAP – Rounds and Reps)
18 Min AMRAP
13 Kipping Pull-Up
11 Box Handstand Push-Up
13 Overhead Squat (75/55)*
RX+ 105/85
HOME: Metcon (AMRAP – Rounds and Reps)
WARM-UP:
3:00 of:
5/5 Single Arm Russian KBS
5/5 Single Leg Deadlifts (no weight)
-then-
3x:
3/3 Single Leg Inch Worms
5 Broad Jumps (smooth landing)
STRENGTH:
5 x
5 Single Leg Deadlift (Descend very slowly)
3 Single Leg Vertical Jumps (may land on both feet)
*You will do both exercises with one leg before switching to the other
CONDITIONING:
(From Crossfit Mainsite)
AMRAP 10 of:
10 Clean
10 Box Jump