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Month: February 2020

022420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (10 10 10 ) 50% Metcon (AMRAP – Rounds and Reps) Every 5 minutes for 30 minutes complete: 300-m row 2 rounds of Cindy 1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

200224

Verdant CrossFit, Verdant CrossFit North – CrossFit 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 70/53

200223

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (3 Rounds for reps) AMRAP in: 1:00 at each movement x 3 rounds Diamond Push Up Strict Chin Up Ring Push Up Strict T2B Rest

200222

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5) 70, 75, 80 Metcon (Time) 24-18-12 Chest to Bar Deadlift 275/195RX+ 12 – 9 – 6 Muscle Up Deadlift 315/225

200221

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (6 6 6 6) 4 sets of 6 all at 50% of max Backsquat. SB: Metcon (Time) 5 Rounds: (2 Rounds 5 Sandbag Cleans 140/100 9 Burpees over Bag Rest 2:00 (after 2nd round))

022120

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite BBJO + DL (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.

200220

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (8 8 8 8 8 8 8 8 8 8) 10 EMOM do 5 different weights. do the same weight twice and then increase. Each minute do 8 reps. Metcon (Time) 10 – 9 – 8 – … 1 Strict Chin Ups Reverse V-UpsThis is really […]

200219

Verdant CrossFit – CrossFit END: Metcon (Time) Endurance Intervals 5 Rounds 20/15 Cal Bike 20/15 Cal Row 20 Burpees (scale to whatever keeps you moving) 1:00Go for even splits or negative splits. Metcon (No Measure) Post WoD: 2 Rounds 20 Airsquats 20 RKBs 20 Lunges

021920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite 100 Push Press (Time) 100 Push Press 75/55 (Rx+ 95/65) KB Push/Pull (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 […]

200219

Verdant CrossFit North – CrossFit END: Metcon (Time) Endurance Intervals 5 Rounds 200m Run 20/15 Cal Row 20 Burpees (scale to whatever keeps you moving) 1:00 RestGo for even splits or negative splits. Metcon (No Measure) Post WoD: 2 Rounds 20 Airsquats 20 RKBs 20 Lunges