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Month: March 2020

200304

Verdant CrossFit, Verdant CrossFit North – CrossFit Chipper AMRAP (AMRAP – Rounds and Reps) 22 AMRAP 90 RKBS 70/53 55 Wall Balls 20/14 55 Cal Row 55 Hand Stand Push Ups 55 Box Jumps 20/14

030420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (3 Rounds for reps) AMRAP in: 4 min AMRAP Rest 4min 4 min AMRAP Rest 4min 4 min AMRAP *Repeatability and Pacing work 12 DB Snatch 12 SA* DB Push Press 12 Walking Reverse Lunge *do all 12 on R then all 12 on L **Restart […]

030320

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) 3 x 8 Negative down from bar, use band if necessary but go as slow as possible 4 x 12 Lat Pull down with band 8 EMOM Pull Up OR Ring Row x 10 Hollow Hold 4 x :20 – :40 (THIS IS KEY […]

200303

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 4 4 4 4) 5 EMOM 4 reps @ 75% Metcon (Time) 15-12-9 DEADLIFT 275/185 (Rx+ 315/225) BURPEE OVER BAR

030220

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Reverse Lunges (5 5 5 5) keep the weight the same! Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 8 Cal Bike 15 DB Thruster 20 Medball Clean 20 Push Ups

200302

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (5 5 5) Do 3 sets above WoD weight increasing weight Metcon (Time) 5 rounds 30/22 Row 30 Overhead Squat (45/35)* Rest 1:00remember this can be literally any squat at all