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Month: June 2020

200618

Verdant CrossFit, Verdant CrossFit North – CrossFit GYM: Metcon (No Measure) 4 Position Pull Up 4 Rounds: Active Bar Hang :30/:20 (Shoulder blades pulled down, False grip if possible.) 4 Rounds: 5-8 Bottom Half Pull Ups (Push shoulders behind bar, pull to 90 degrees. Keep Chin tucked.) 4 Rounds: 3-6 Top Half Pull Ups (Pull […]

061720

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 Rounds 3 each Tabletop Twist (on hands & knees) 5 Inch Worm 10 Scap Push Ups 10 Glute Bridge 10 Good morning Deadlift (3) work to heavy 3 Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 […]

200617

Verdant CrossFit, Verdant CrossFit North – CrossFit Thruster (3 3 3 3 3) clean the first rep of each set. work to a heavy 3 WoD: Metcon (Time) 30 Thrusters 115/85 30 Chest to Bars Rx+ 30 Thrusters 135/95 10 Muscle-UpsGoal is to sprint. think 2 rounds of thrusters HOME: Metcon (Time) 30 Object Thrusters […]

061620

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3 3) work up to heavy 3 Metcon (Time) 3 Rounds 10 Row (calories) 10 DB Front Squat 10 Box HSPU 7:00 Time Cap

2006016

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 4 x 5 @ 65% 2014 Regional Workout Event 6 (Time) Time Cut Off 21 minutes 50 cal row 50 box jump over 50 deadlifts 185/125 50 wallballs 20/14 50 ring dips 50 wall balls 50 deadlifts 50 box jump over 50 cal […]

200615

Verdant CrossFit North – CrossFit Power Clean (3 3 3 ) 3 x 3 @ 80% Metcon (Time) 5 Rounds 10 Power Clean @ 50% 200m Run rest 2:00

061520

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) PVC Stretch Out 2 Rounds 5 e. Lateral & Front Raise 5 Cuban Press 10 Good Morning with KB :20 Hollow Hang Metcon (Time) FORTIES For Time: 40 Box Jump 40 Pull Up 40 RKBS 40 Walking Lunge 40 K2E 40 Push Press 40 […]

200615

Verdant CrossFit – CrossFit Power Clean (3 3 3 ) 3 x 3 @ 80% Metcon (Time) 5 Rounds 10 Power Clean @ 50% 20/15 Cal Bike rest 2:00

200614

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) 7 min plank 1 min plank 1 min plank w 1 arm 1 min plank w 1 arm 1 min 1 arm 1 leg 1 min 1 arm 1 leg 1 min side plank 1 min side plank Metcon (Time) 10 -9 -8 -… 2 – […]

200613

Verdant CrossFit North – CrossFit SB Pec Deck (4x 0:30 Hold then Max Press) Increase Sand Bag weight each set. Try to go heavy. WoD: Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 100′ SB (BW)* 12 Pull-Ups 16 Toes to Bar 200M Farmer Carry 53/44***50′ sections are 1 rep **100M sections are 1 […]