Month: June 2019

190607

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run Cubans + Ys PVC Squat Therapy 20 Air Squats Medball Clean Work Grindin’ the Minutes (AMRAP – Rounds and Reps) Grindin’ the Minutes 22 Min AMRAP 200M Run 200M Farmer Carry 70/53 30 Wall Balls 20/14 15 Medball Clean Buy: Metcon (AMRAP – Reps) Buy In: […]

190606

Verdant CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 15 Cal Row 20 Lunge to ham stretch 4 ea. scorpions 8 pass through Roll 5 Min 3 x 15 Gymnastics Crunch 3 x 8 ea. SL V Up Metcon (No Measure) 4 Rounds X Strict Pull Up (UB) 8-10 DB Push Press (UB) Metcon (Time) […]

190605

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 rounds 200m Run 8 reverse v up 8 reverse lunge on slider Metcon (Weight) Russian KBs Work on loud breathing pattern 2 x 50 reps unbroken 53/35 Metcon (Time) Chipper McDipper 50 Pull Ups 40 KB Deadlifts (inside legs) 53/35 30 KB Front Squats 20 KB S2O […]

190604

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 Rounds RKB x 15 8 KB Squat 8 KB DL 5 Good morning Pretend hang position to max height jump 3 x 4 Going from hang is a good idea if mobility is tough BB Power Cleans x 10 w/ no foot movement (you have to extend […]

190603

Verdant CrossFit – CrossFit Warm-up (No Measure) Lunge, Lunge to Hammie, Band Shuffles Row 500M PVC Squat Therapy Front Rack Drills 20 Air Squats 3 x 8 Front Squat w/ BB @ tempo Front Squat (4 4 4 ) 2 – 2 – X – 2 try to follow the pattern 3 x 4 @ […]