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Month: January 2020

200131

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3) do 3 reps at 90% Metcon (AMRAP – Rounds and Reps) 16 MIN AMRAP 15 Dbl KB Deadlift (inside feet) 53/44 10 Dbl KB Swing to Front Squat 53/44 15 Pull Up

200130

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Stretch: 2 Rounds 1:00 ea. Couch 1:00 Weighted T-Spine 1:00 Pancake Metcon (No Measure) 3 Rounds Straddle Up x 10 Seated Russian Twist* x 10 ea. (10/5lbs) Plank Knee to Elbow x 8 ea.Lean back so your torso is angled approximately 45-degrees to the floor. […]

200129

Verdant CrossFit – CrossFit Metcon (No Measure) False Grip Work: Finding False Grip Hold for :05//:10 x 6 Top Ring Hold :5//:10 Bottom Ring Hold :05//:10 Scaled Muscle Up Options and practice Metcon (Time) 3 Rounds 500M Row 12 Muscle Upswork on the muscle up today!

200129

Verdant CrossFit North – CrossFit Metcon (No Measure) False Grip Work: Finding False Grip Hold for :05//:10 x 6 Top Ring Hold :5//:10 Bottom Ring Hold :05//:10 Scaled Muscle Up Options and practice Metcon (Time) 3 Rounds 750M Row 5/3 Muscle Ups 8/5 Chin Ups

200128

Verdant CrossFit, Verdant CrossFit North – CrossFit SB Pec Deck (1) 4 Rounds Hold :45 then do max reps with bag, increase weight each round. superset with bent over row Bent Over Row (8 8 8 8) increase weight each set, try not to kip StrongFit Special (AMRAP – Rounds) 4 Min AMRAP 4 Sandbag […]

200127

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (5 5 5 5) 5 ea. leg – try to do all sets at the same weight! Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15/12 Cal Bike 15 Thruster 95/65 20 Medball Clean 20/14 20 Push Ups

200126

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 12 x :05//:10 Top Ring Hold rest 10 :05/:10 Bottom Ring Hold rest 8 x :05//:10 false grip hold or 8 x 3 false grip chest to ring Metcon (Time) 21-15-9 Box HSPU Toe to bar

200125

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 800M Run 3 Rounds 4 Broad Jumps 8 Cossack Squats 8 Delt Raise Front/Side DB Movements Go over Push Press, Snatch, OH Lunge Metcon (3 Rounds for reps) AMRAP in: 4 min AMRAP Rest 4min 4 min AMRAP Rest 4min 4 min AMRAP *Repeatability and […]

200124

Verdant CrossFit, Verdant CrossFit North – CrossFit Split Clean (5 5 4 3 3) increase weight up to heavy 3 rep Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20 Box Jump 15 Toes To Bar 10 Split Clean (135/95)

200123

Verdant CrossFit, Verdant CrossFit North – CrossFit KBCON: Metcon (Weight) 6 EMOM KB Snatch x 15 (53/44) rest 3:00 6 EMOM Long Cycle x 10 (53/44)do 1 arm each minute. this is meant to be restorative. this is an awesome opportunity to learn or work on these movements Metcon (No Measure) 3 Rounds Flow NFT […]