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Month: March 2020

032320

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 […]

200323

Verdant CrossFit, Verdant CrossFit North – CrossFit Cluster (4 4 4 ) Squat Clean + ThrusterWork to a touch and go heavier 4 rep Hard to Get (Time) RX 10 rounds for time 8 Toes to Bar 4 Bar Muscle Ups* 2 Clusters 155/115 RX+ 10 rounds for time 8 Toes to Rings 4 Ring […]

200321

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 – … […]

200320

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 […]

032020

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 […]

200319

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′ […]

031920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) Stretching

031820

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (4 4 4 4) do 4 sets all at the same weight ~ 70% Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 600M Row 18 Front Squats *goal is to use a challenging weight that would be too hard to do unbroken **each 100 […]

200318

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 […]

200317

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 […]