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Month: February 2020

200210

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3 1 1 1) 3 @ 75 1 @ 80 1 @85 1 @ 90 Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 power snatches 7 toes-to-bars 9 box jumps ♀ 75 lb., 20-in. box ♂ 115 […]

200208

Verdant CrossFit, Verdant CrossFit North – CrossFit DICED (Time) “Diced” For Time 21-BMU 50’’ OH Walking Lunges KB 44/35 28-Strict HSPU 100’ Farmer KB 70/53 35- C2B 50’” OH Walking Lunges KB 44/35 100’ Handstand walk

200207

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 3 Rounds 15/10 Cal Bike 50 Double Unders rest 2:00 rest 4:00 3 Rounds 12/9 Cal Bike 15 Sandbag Squats rest 2:00 Front Squat (15) do one set of 15 unbroken reps ~65-75%

200206

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) 2 Rounds 20 Reverse V – Up 20 Stalder Pike Leg Lift 30′ Seal Walk Metcon (Time) 21-15-9 reps for time of: Dumbbell squat cleans Strict pull-ups Deficit push-ups (hands on DBs) ♀ 35-lb. DBs ♂ 50-lb. DBs

200205

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 600M Row 20 Toes to Bar 30 Box Step over w/ DBs (35/25)

200204

Verdant CrossFit, Verdant CrossFit North – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Clean and Jerk (2) after grace rest 6:00 then work to a heavy double

200203

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 3 Rounds 500M Row 8 Airsquats w/ plate (arms locked out look through hole all the way through squat) 6 HR Push Ups Look at DL Technique Metcon (No Measure) 2 Rounds 10 AIrsquats 5 DL 2 Rounds 8 Wall Balls 5 DL Increased weight […]

200201

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 3 3) all at 70-75% Metcon (Time) 5 Rounds for time 10 DBL KB Push Press 35/26 12 Kipping HSPU 50 DU