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Month: November 2019

191106

Verdant CrossFit – CrossFit SB Pec Deck (1) :45 Hold then max effort press. use 3 different weights ascending do twice per weight Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP Sandbag Carry 50′ Sandbag Clean x 6 (140/100) Russian KBs x 18 (88/70) Strict Pull Up x 10/7 (RX+ = strict MU 5/3)

191105

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch (3 3 2 1 3 ) sets of 3 and 2 – work to heavy snatch and then do 3 reps at 80% of heaviest Metcon (AMRAP – Rounds and Reps) 20 minutes of: 500-m row 50 single-leg squats, alternating 10 squat snatches ♀ 95 lb. ♂ […]

191104

Verdant CrossFit North – CrossFit Front Squat (5 5 5) 70% of 1RM Barbell WoD (AMRAP – Rounds and Reps) AMRAP in: 8 Minute AMRAP 5 Dead lifts 4 Hang Power Cleans 3 Front Squats 2 Push Presses 1 Ground To Overhead Weight- 135/95 for RX, 185/115 RX+

191104

Verdant CrossFit – CrossFit Front Squat (3) if you are feeling up to it we are going for 3 heavy today. if not do 3 x 3 @ 75% Barbell WoD (AMRAP – Rounds and Reps) AMRAP in: 8 Minute AMRAP 5 Dead lifts 4 Hang Power Cleans 3 Front Squats 2 Push Presses 1 […]

191102

Verdant CrossFit, Verdant CrossFit North – CrossFit Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. GYM: Metcon (Time) 21 – 15 – 9 Ring Dip Pull-Up every minute do 5 burpees

191101

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 4 Rounds 8 Good Mornings 4 ea. Lateral Step Ups 4 step ups 4 box jumps 6 Push Jerk Clean and Jerk Progression Warm up to 5 weights for workout RX: Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 […]