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Month: October 2019

191031

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 10 – 9 – … 1 Ladder Bench Press (BW/.75BW) Strict Chin Up Row 10/7 cal after each round

191030

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3) 70, 75, 80, 75% rest :90 between sets. control through the descent Metcon (Time) 50-40-30-20-10 reps for time of: Row (calories) Thrusters ♀ 35 lb. ♂ 45 lb.

10/29/19

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 3) 60, 70, 75, 80% done unbroken Metcon (Time) 5 Rounds 5 Power Cleans 225/155 10 Toes to Bar Time Cap 8:00

191028

Verdant CrossFit – CrossFit It’s in the Bone! (Time) 8 Rounds 15/12 Cal Assault Bike 1:00 Rest Metcon (Time) Rest 8:00 after Bike 75 Push Press 75/55 75 Sit Ups

191028

Verdant CrossFit North – CrossFit Metcon (Time) 6 Rounds 250/200M Row :45 Rest Metcon (Time) 75 Push Press 75/55 75 Sit-Ups

191026

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) Partner WoD One Person Works at a Time 5000M Row 100 Power Cleans 75/55 100 Push Press 75/55 200 Sit Ups

191025

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 500M Row 250M Stiff Legged Row 3 Rounds 8 Cossack Squat 8 Sumo Inch Worms 10 Goblet Good Morning (light) :30 HS Hold Deadlift (5 5 5 5) First set WoD Weight, Second set WoD Weight +, Third set above WoD Weight, Fourth set even […]

191024

Verdant CrossFit – CrossFit Warm-up (No Measure) 2 rounds with a PVC pipe 10 shoulder pass-throughs standing 8 OHS 6 alternating overhead kossack 5 Split squat each leg, 33X0 tempo Then: 1 min foam roll quads 1 min foam roll calves Then Row 1000m or Run 800m Metcon (No Measure) Last HS Day: Standing Kick […]

191024

Verdant CrossFit North – CrossFit Metcon (Time) 4 Rounds 25 Cal Row 15 burpee over rower 6 clean 155/115

191023

Verdant CrossFit, Verdant CrossFit North – CrossFit SB: Metcon (Time) 3 Rounds 8 SB Clean and Press 100/80 8 ea. shoulder SB Lunge 18 Hand Release Push Ups rest 6:00 Arms: Metcon (Time) 21-15-9 Supine Ring Row Pull Up