Month: August 2019

190812

Verdant CrossFit – CrossFit Snatch Snatch (3 3 3 ) work to a weight you can do 3 x 3 with relatively quickly CrossFit Games 2019 #1 (Time) 4 rounds: 400-m run 3 legless rope climbs 7 squat snatches (130 | 185 lb.) Time cap: 20 minutes 2019 CrossFit Games #1 (Time) 4 rounds: 400-m […]

190810

Verdant CrossFit – CrossFit Metcon (Distance) Not sure

190809

Verdant CrossFit – CrossFit Warm-up (No Measure) 600m Run 3 Rounds Hindu Push up x 5 Good Morning x 5 Cossack Squat x 4 ea. Arch to Hollow – Pull Up KB Progression: KBs Inside Legs DL KB DL Shrug KB MUCL KB Squat Clean SB Progression: SB DL SB Clean Diggers (Time) 5 Rounds […]

190808

Verdant CrossFit – CrossFit Warm-up (No Measure) Roll 5 Min Dynamic Stretching 10 Min Core Conditioning (No Measure) 3 ROUNDS 10 Side to Side Lifts 10 Gymnastics Crunch 10 Knee to elbow :20 Scissors 5 side to archalmost everyone needs to scale this Metcon (Time) 3 rounds USE KB Unbroken 10 RKBs 5 Snatch + […]

190807

Verdant CrossFit – CrossFit Warm-up (No Measure) 6 Min Roll 3 Rounds 10 Scap Push Ups 3 Inch Worms 10 Ground to Tabletop Banded Pull Aparts, Band Pass through DB Bench Press (7 7 7 7) Movement is done with 2 DBs, start w/ both arms extended. as one goes down the other remains straight. […]

190806

Verdant CrossFit – CrossFit Warm-up (No Measure) 750m Row T2B Warm Up PVC Clean Progression: DL Practice DL to mid thigh Clean Extension Muscle Clean Front Squat Hang Squat Clean Squat Clean DL and Clean Warm Up – intent is for weight to be the same. Dbl KB Deadlift and Carry Tactics. Gnashing of Teeth […]

190805

Verdant CrossFit – CrossFit Warm-up (No Measure) 400M Run 10 Air Squats 10 Air Squats on Coach PVC Session Pass Throughs Push Press Clean Progression: DL to mid thigh Clean Extension Muscle Clean Front Squat Hang Squat Clean Squat Clean Clean (1 1 1 ) do the following complex Squat Clean, Front Squat, Thruster x […]

190803

Verdant CrossFit – CrossFit Warm-up (No Measure) There is basically no warm – up. We are getting right into it. Put Out (Time) Teams of 3 10,000M Row 2 Mile Run (run in 400m increments) 120 Push Ups

190802

Verdant CrossFit – CrossFit Warm-up (No Measure) 500M Warm Up 20 Class Squats 20 PVC Push Press 10 PVC Thrusters 2 x 100M @ 1000M Pace Arch to hollow and Pull Up Progression Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Thruster (10) After Jackie do 10 reps of a thruster at […]