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Month: October 2019

10
Oct
2019

191010

Verdant CrossFit – CrossFit Warm-up (No Measure) Line Drills 2 Rounds Bear Crawl HS Hold :30 HS: Metcon (No Measure) Hand Stand Walk Practice: 25 Kneel to Baby Hand Stand 10 Kick to Handstand Touch feet then come down Partner Practice (fist method, feet at hip or should method) Practice HSW Adv. Practice Forward, Backward, […]

8
Oct
2019

191009

Verdant CrossFit – CrossFit Warm-up Warm-up (No Measure) Row Bands Weightlifting Weighted Pull-ups (5 5 5 5) *Increase each set Supine Ring Row (X X X X) *If you cant do strict pull ups, we will do ring rows. 4 sets max effort Weighted Dip (5 5 5 5) Fixed Dip Station Only Metcon Metcon […]

7
Oct
2019

191008

Verdant CrossFit – CrossFit Back Squat (10 10 10 ) no failing. 60%, 65%, 70% Hippy Hips (Time) 6 Rounds Alternating KB Dead Squat Snatch x 10 53/44 10 Sand Bag Squats UB 10 KB arcing Snatch (not dead) (5 ea. arm) 53/44 10 Hand Release Push Ups

6
Oct
2019

191007

Verdant CrossFit – CrossFit Hang Snatch (5 5 5 5) these are meant to be unbroken, but you can always reset at hip. land in squat. goal is to do 1 set at 65%, 2 sets at 75%, 2 sets at 80% Metcon (Time) 3 rounds for time of: 21 hang squat snatches Row 500 […]

5
Oct
2019

191005

Verdant CrossFit – CrossFit Warm-up (No Measure) 3 rounds 10 cal row 10 goblet squats 10 elbow scap push ups Thruster (1) Work to heavy 1 rep from rig Metcon (Time) 33-22-11 Calorie Row Thruster 75/55

3
Oct
2019

191004

Verdant CrossFit – CrossFit Deadlift (5 5 3 3) 65, 75, 85, 88 What it do, nephew? (Time) 6 rounds for time of: 8-meter handstand walk 4 strict muscle-ups 2 deadlifts ♀ 235 lb. ♂ 335 lb.

2
Oct
2019

191003

Verdant CrossFit – CrossFit Bench Press (5 5 5 5) don’t increase weight – work at 70-85% Bent Over Row (10 10 10 10) use a weight that will be hard at the 8,9,10th rep “Kalsu” – ish (Time) 150 Medball Cleans every :60 do 6 medball burpees *what is a medball burpee? both hands […]

1
Oct
2019

191002

Verdant CrossFit – CrossFit Metcon (AMRAP – Reps) Long Cycle (clean and jerk) w/ KB 10 min EMOM do 13 reps on only one arm each minute rx= 53/44 total reps is 130 Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 8 ea. Single Leg T2B 8 Chest to Bar Pull Up 8 Shoulder […]