Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) 7 rounds 15 American KBs 15 Dumbbell Clean or Kettlebell swing to Squat 15 box jumpsthe goal here is to really work the posterior chain and use the legs. the jump and the swings will tax the glutes and hammies and the squat should blow […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 100 Double-Unders 50 Medball Clean 20/14 25 Push Press 96/65 rest 5:00 Metcon (Time) 30 Toes to Bar 30 Pistols 30 Pull-Ups Rest 5:00 Metcon (Time) 400M Run 200M Farmer Carry 53/35 HOME: Metcon (Time) AT HOME NO EQUIPMENT: 10 – 9 – 8 – … […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (5 5 5 5) 75, 75, 80, 85 Metcon (Time) 5 Rounds 15 Over Head Squats 115/85 20 Box Jumps 400 M Run EHOME: Metcon (Time) This is for folks at home who have equipment: 5 Rounds 15 Over Head Squats 115/85* 20 Box Jumps** 400 […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Time) 3-5 Rounds 10 Push Ups 15 Strict Press (light) 10 Dips Metcon (Time) after first WoD rest 5:00 60 Jumping Lunges 30 Side Lunges w/ Weight 30 ea. SL Hip Up on floor Metcon (No Measure) Do this after J.T. 3 Rounds 20 Alternating SL […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (1) We are going to work technique on our clean. There is always something to work on! Metcon (No Measure) 4 Rounds: :30-1:00 Hollow Hold 20 Double KB Snatch OR 20 Double KB Push Press 30 KB Hold Flutter Kick 3-12 Strict Pull-Up 5 Strict T2B 50′ […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 30 dumbbell power cleans 20 dips 100 double-unders ♀ 35-lb. DBs ♂ 50-lb. DBsFor people with equipment at home: you can either do the DB power cleans or sub KB swings, barbell […]
Verdant CrossFit, Verdant CrossFit North – CrossFit HOME: Metcon (Time) Head-to-Toe Sprint 7 Rounds for Time: 10 Push-ups 10 Air Squats Run 200mto scale: Do push ups on knees or elevated by putting hands on counter, stairs, bench. Air squat to a target below butt if necessary. Instead of running do 20 jumping jacks Angie […]