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Month: January 2020

200122

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 10 Burpee to Bar 20 Thrusters 95/65 15 Burpee to Bar 15 Thrusters 115/75 20 Burpee to Bar 10 Thruster 145/105 25 Burpee to Bar 5 Thruster 185/125 30 Burpee to Bar 5 Thruster 185/125 Handstand Push-ups (1) rest 3:00 Max HSPU in one attempt (kipping […]

200121

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (3 3 3) 3 x 3 @ 80% IWT: Metcon (Time) 6 ROUNDS 6 Deadlift @ 60% 18/14 Cal Bike REST 2:00 *WRITE WEIGHT IN COMMENT

200120

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (10 10 10 ) all at 50% of max Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Cindy 1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.1 Round is […]

200119

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 14 Pull Ups 21 Push Jerk 115/75 27 Box Jump

200118

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 5 rounds 50 double unders 30 air squats rest 5 min Metcon (Time) 3 Rounds 21 Sit Ups 25 medball clean rest 5 min Metcon (Time) 30 C2B 30/25 cal bike

200117

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Reps) 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb.

200116

Verdant CrossFit, Verdant CrossFit North – CrossFit OH: Metcon (Weight) 3 Rounds 75′ OH KB Carry or :20 OH Hold 12 Kick to Handstand (freestanding or on wall)record weight of 1 KB LAT: Metcon (Weight) 4 Rounds 5 ea. lateral lunge w/ KB 6 ea. Step Up w/ KBrecord step up weight ABS: Metcon (No […]

200115

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) Start LIGHT (26/19) do: 8 SA KB Bench Press 8 SA KB Bent Row after each round go up a KB size until failure, then do two more sets two KBs down from the maxenter weight of 1 KB Metcon (Time) 100 Push Press 75/55 […]

200114

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) do 3 sets of 3 at a weight HIGHER than your workout weight. probably 80, 85, 88/90. workout weight should be about 70-80% Metcon (Time) 3 Rounds 5 Power Cleans 225/155 22 Toes to Bar

200113

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (8 8 8 8 ) 70% Burpee Medley (AMRAP – Reps) 2 Rounds 2:00 Burpee to Bar 1:30 Rest 2:00 Burpee over Bar 1:30 Rest 2:00 Burpee Box Jump 1:30 RestThanks, Coach Shelby!