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Month: November 2019

191115

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (1) 2 Power Cleans + 2 Full Clean Work up to 85% Power Clean Can you Clean? (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Power Clean 115/85 3 Clean 115/85 20 Medball Clean 10 ea. KB Dead Squat Clean 70/5335-40% of power clean for […]

191114

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Weight) 1) 3 x 15m Double Kb walking lunge 140/106# 2) 3 x 15 SA arm high-pull 53/35# Intent​: All sets should be unbroken. Scale weights as needed.record combined weight of lunges Metcon (No Measure) 3 Rounds :30 Star Plank ea. leg 8 curtsy squat ea. leg […]

191113

Verdant CrossFit – CrossFit Metcon (Weight) 8 EMOM 14 x Double KB Snatch 44/35 scaled version is single KB American Swings Metcon (Time) 5 Rounds 10/8 Cal Bike rest :45record total time

191113

Verdant CrossFit North – CrossFit Metcon (Weight) 8 EMOM 14 x Double KB Snatch 44/35 scaled version is single KB American Swings Metcon (Time) 4 Rounds 10 Snatches (135/95) 10 Toe to Barrecord total time

191112

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (4 4 4 4) number is for each leg 45% max backsquat Metcon (AMRAP – Reps) 5 Rounds Each round is within 2:00 Window 250M Row Max Manmakers 35/25 rest 1:00 score is number of manmakers

191111

Verdant CrossFit – CrossFit Push Press (5 5 5 5) do 4 x 5 @ 70% Vanilla is the best flavor (Time) 3 rounds for time of: 25 strict pull-ups 50 push-ups 75 squats Run 800 mnothing fancy about this, just looking for true virtuous movements for 3 rounds Severin (Time) 50 Strict Pull-ups 100 […]

191111

Verdant CrossFit North – CrossFit SA KB Push Press (8 8 8 8 8) 4 sets of 8 push press on EACH arm, slowly ascending in weight do final weight twice on each arm Vanilla is the best flavor (Time) 3 rounds for time of: 25 strict pull-ups 50 push-ups 75 squats Run 800 m

191109

Verdant CrossFit – CrossFit Power Clean (1) 65, 70, 75, 80 3 position power clean (mid-thigh, below knee, ground) Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 3 Power Cleans 225/155 11 Toes to Bar

191108

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 5 Swings + 1 Muscle Up 20 Plank Shoulder Taps 8 Air Squat 3 Inch Worm :30 Row RX: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 […]

191107

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Weight) *Superset with 110% of your 1RM strict press: 3 Rounds a. 12 front rack reverse lunges b. Perform a 30 second jerk grip overhead hold Intent​: Holds should be done after each 4th step (3 x 30 seconds). Holds should be unbroken. If you can’t, then […]