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Month: June 2020

063020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3:00 Rowing Practice Arm Swings & Circles I’s, Y’s, T’s Inch Worm Push Up Lifting Technique Break Down DB Bench Press (8 8 8 8 ) DB Bent Row (8 8 8 8) use 2 dbs Metcon (AMRAP – Rounds and Reps) AMRAP 4min […]

200630

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (1) Clean (1) Push Jerk (1)

062920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Bike (increase RPM every :30) Then, 2 Rounds: 10 alt. Cossack 5 each Lunge Stretch 3 each Elbow Raises with Bar on Back 10 BB FSQ Front Squat (6 6 6 ) 3 x 6 @ ~70% WoD: Metcon (Time) 5 Rounds :30 […]

200629

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 3 rounds 10 Overhead Squats 135/95 3:00 Assault BikeRest 5:00 after WoD WoD2: Metcon (Time) 24 – 18 – 12 Toe-to-Bar Hand-Stand Push-UpRest 5:00 after WoD WoD3: Metcon (Time) 3 Rounds 30 Box Jumps 20/14 10 ea. KB Snatch 53/44

200608

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) EMOM 8 Odd: 4 Clean and Jerk 60% Even: 15 Wallball 30/20 WoD: Metcon (Time) Double Under x 40 (Unbroken) DB Bear Crawl x 25 ft. Double Under x 20 (Unbroken) DB Bear Crawl x 25 ft. Rest 1:00 X 4 Rounds 50/35lb.

200627

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (AMRAP – Reps) 4 2:00 Rounds 100′ Sandbag Carry Max Burpees Rest 2:00MOVE FAST! Deadlifts (3) 10 minutes to build to a heavy triple

200626

Verdant CrossFit, Verdant CrossFit North – CrossFit Cluster (4, 4, 4, 3, 3) Squat Clean + ThrusterFirst 3 sets are at workout weights, last two sets of 3 are above final barbell weight in workout. Barbell Starts on floor for each rep. WOD: Rogue Event 1 2020 (Time) For Time: 21 Thruster (95/65)(135/95) 21 Burpee […]

062620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 2:00 Bike (every :30 increase RPM) Stretch Out 20 KB DL 15 RKBS 10 Plank to Down Dog 10 alt. Plank Should Taps :30 Hollow Hold Practice Handstand options. GYM: Metcon (No Measure) 3 Rounds 10 Gymnastics Crunch 12 alt. SL Ground T2B :30 […]

200625

Verdant CrossFit, Verdant CrossFit North – CrossFit ABs: Metcon (Time) 3 Rounds Max parallette tuck hold 10 Shoot Through’s**Scale to furiture sliders under feet **time entered is accumulated tuck hold KBs: Metcon (Time) For Time: 5 Rounds 15 Dbl Kettle Bell Swings (35/26)(44/35)* 20 Alt Reverse Lunge KB Dead Clean 10 Dbl KB Front Squat […]

062420

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 Rounds 1:00 Bike 10 Crawling Lunge 10 MB DL 10 MB Squat Suitcase Deadlift (6 6 6 6) 4 x 6 Dbl DB Immediately into 100′ farmer carry Metcon (Time) For Time: 40-30-20-10 Medball Clean Push Press Wall Ball Shot