Verdant CrossFit, Verdant CrossFit North – CrossFit
Power Clean (4 4 4 4)
75% all the way
Metcon (Time)
6 Rounds
6 Power Clean 225/155
100M Farmer Carry 70/53*
rest :90
Go to tatto shop and back
HOME: Metcon (Weight)
WARM-UP:
6:00 of:
5/5 Bulgarian Split Squats
10 Prone I’s
10 Knee Push Ups
-then-
4 x 10 Shoulder Taps*
*Make each set more difficult than the last – advancing from high plank to pike to nose to wall HS to freestanding
STRENGTH:
3 x
6 Tempo Single Arm Strict Press + 6 OH Rev. Lunge Steps, each arm
*For tempo, 3-5 second descent on each rep.
CONDITIONING:
10 Rounds of:
6 BF Burpees
6 Front Squat
6 Thruster
6 Push Press
1:1 Work:Rest or Switch w/ Partner