Month: August 2019

190831

Verdant CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 100 Double Unders 55 Cal Row 45 Burpees Over Rower 35 ea. DB Snatch 50/35

190830

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row 12 Groiners 15 Airsquats 5 PVC Pass Through Clean Progression Dip Progression Power Clean (3 3 3) each set is 1 power clean + 1 thruster three separate times Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Power Cleans 105/75 5 Thrusters 105/75 10 […]

190829

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll for 6 Min Line Drills 400M Run Warm Up HSW + HSPU Warm Up arch and hollow for pullups and toes to bar Metcon (AMRAP – Reps) 12 EMOM: Odd: 6 Pull-Ups + 6 Toes to Bar Even: 10′ HSW + 8 HSPUrecord HSPU reps pull ups […]

190828

Verdant CrossFit – CrossFit Warm-up (No Measure) 400m Run 8 PVC Kang Squat 8 PVC Pass Through 8 PVC Reverse Lunge 16 PVC Front Squat 20 Walking Lunges Take minimum :90 between lunge sets. Warm up SB Deadlifts + Squats Warm up KB Snatch Warm up T2B Reverse Lunges (4 4 4 4) 4 reps […]

190827

Verdant CrossFit – CrossFit Warm-up (No Measure) 150m Row No Arms 50m Row No Legs 500M Row Metcon (Time) 500m Row rest :60 750m Row rest :75 1000m Row rest :90 750m Row rest :75 500m Row Total Time Back Squat (20 ) 50-60% intent is unbroken reps roughly 5 minutes after the finish of […]

190826

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Row 20 up and down banded shuffle 15 Half Burpees PVC Pass Throughs SN DL –>MT SNL –>Shrug MUSN OHS Hang Snatch Snatch Squat Snatch (2 2 2 2 2 2) do 2 reps at each rep you plan on using all the way up to round […]

190824

Verdant CrossFit – CrossFit Dudes and Dumbbells (AMRAP – Rounds and Reps) 16 MIN AMRAP Use 50lb Dumbbell 10 Snatch R 10 Push Press R 10 Snatch L 10 Push Press L 10 Thruster R 10 Thruster L 600M Row

190819

Verdant CrossFit – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

190814

Verdant CrossFit – CrossFit 2019 CrossFit Games #2 (Time) 800-m row 
66 kettlebell jerks
 132-ft. handstand walk ♀ two 12-kg KBs ♂ two 16-kg KBs

190813

Verdant CrossFit – CrossFit Warm-up (No Measure) warm up Metcon (Time) 21 – 15 – 9 Clean and Jerk (115/75) Hand Stand Push Up