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Month: January 2020

200111

Verdant CrossFit, Verdant CrossFit North – CrossFit 5k Row (Time) Max Effort 5k Row Back Squat (20) 50-60%

200110

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Press (5 5 5 5) 70%-80% try to keep all sets the same weight Metcon (Time) For time: Run 400m HSPU Double KB snatch (35/26) (53/44) Rx+ 10 9 8 7 6 … Run 400m

200109

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 12 Min EMOM Odd: 10 Lateral Box Step Ups (weighted) Even: :30 Lateral Band Step Overs Metcon (Time) 12 Min EMOM Odd: 12 Lunge to Handstand (tap toes together and come down under control) Even: Freestanding HS Hold :15-:30record time held in Handstand accumulated. click […]

200108

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch (3 3 3) 75, 80, 85% Metcon (3 Rounds for reps) 3 Rounds of the following amrap and rest: 7 Min AMRAP 7 Squat Snatch (95lb./65lb.) 11 T2B 44 Double Under 11 Push Press 22 Cal Row Rest 3:00

200107

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (8 8 8 8 8 8 8 8 ) 16 Min EMOM Alt bench and pull up Bench Press (8 8 8 8 8 8 8 8 ) 16 Min EMOM Alt bench and pull up Weighted Pull-ups (7 7 7 7 7 7 7 7) […]

200106

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3 4 5 3) go through these unbroken! increase weight each set up to 5 reps unbroken. then do a drop set for 3 reps Metcon (Time) 3 Rounds 30 Wall Balls 20 Clean and Jerks 105/75

200105

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 21 Min EMOM 1 – 10 Elevated feet ring Row 2 – :30 L Hang 3 – 5 negative deficit HSPU 4″/6″ Start From the top each rep

200104

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 30 Deadlift 225/155 10 Bar Muscle Ups 20 Deadlifts 275/205 10 Bar Muscle Ups 10 Deadlifts 315/225 10 Bar Muscle Ups 5 Deadlifts 365/255 10 Bar Muscle Upsdon’t be a doofus and go too heavy, please

200103

Verdant CrossFit, Verdant CrossFit North – CrossFit END: Metcon (6 Rounds for calories) 6 Rounds :30 Bike (Cal) 1:00 Row (Cal) Rest 2:00 Rest 8:00 Reverse Lunges (4 4 4) 50% BSQ 4 ea. leg

200105

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM1: Core Conditioning 3 (Time) 7 Rounds 2 Strict T2B 3 Arch/Hollow swings 4 Kipping T2B 2 Strict T2B :10 L-sit hang 2 Strict T2B Rest 1:00 min between rounds GYM2: Metcon (Time) Ring Dip Complete 7 rounds of the following complex :15 Top Support Hold 4 strict […]