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Month: July 2019

9
Jul
2019

190710

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Build More Engine (Time) Row 6 Min (moderate pace) 3 Min (easy pace) 1 Min (fast pace) rest 2:00 min Run 5 Min (moderate pace) 3 Min(easy pace) 2 Min (harder pace) rest 2:00 min Row 500M Row (fast) rest 1:00 Run 400M (fast) Back Squat […]

8
Jul
2019

190709

Verdant CrossFit – CrossFit Warm-up (No Measure) 800M run Deadlift Warm up 10 each Banded Good morning, Reverse Lunge, KB Deadlifts Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250#In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more […]

7
Jul
2019

190708

Verdant CrossFit – CrossFit Linear Progression #4 (Weight) Linear Progression #4 50 Reps in 5 Min Reps 10 Min Total Use same weight as last three weeks Pull Hard (Time) 6 Rounds Sandbag Deadlift + 3 Squats Sandbag Deadlift + 2 Squats Sandbag Deadlift + 1 Squats 10 Chest to Bar Pull-Upthis can be scaled […]

6
Jul
2019

190712

Verdant CrossFit – CrossFit Planche Progressions (No Measure) Frog Stand Lean Frog Stand Frog Stand Extend One Leg Frog Stand Tap One Foot Rocking Tuck Planche Plank to Tuck Planche Scap Push Up from Planche Planche Med Ball Tap Push Up to Tuck Prone to Push Up to Tuck Tuck Up to Handstand Tuck Planche […]

5
Jul
2019

190706

Verdant CrossFit – CrossFit Team Chipper (Time) 50 muscle ups 50 thrusters, 115 / 75 lb. 50 box jump overs, 24″ / 20″ 10 snatch, 225 / 145 lb. M/F pairs

4
Jul
2019

190705

Verdant CrossFit – CrossFit How Many Rounds (AMRAP – Rounds and Reps) Every 2:00 20 Wallballs 20 DB Front Rack Walking Lunge 20 Pull Ups

3
Jul
2019

190704

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Metcon (No Measure) 3 Rounds Parallelette Hollow Tuck or V x ? P Bar Shoot Through x 8 P Planche Hold x ? Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 7/5 Bar Muscle Ups 20 Air Squats 15 Hand Release Push Ups

2
Jul
2019

190703

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm up Power Clean (4 2 2 ) 70, 80, 90% Run then Hold (Time) 3 rounds for time of: 21 power cleans Run 400 m Plank hold for time equal to run time (if not all at once then accumulate time before moving to cleans) ♀ 105 […]

1
Jul
2019

190702

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Terrible Tuesday (Distance) 8:00 Row rest 1:00 6:00 Bike rest 2:00 4:00 Row rest 1:00 2:00 Bike rest 1:00 1:00 Row 1:00 Bike Clock starts at 0 and ends at 27:00https://www.assaultfitness.com/blogs/news/training-for-regionals-workout-6-how-to-convert-miles-to-kilometers-on-the-assault-airbike