Month: June 2020

200613

Verdant CrossFit – CrossFit Bench Press (4 4 4 4) 70, 75, 80, 80 use same grip as shoulder press 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 rep

061220

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 Rounds :45 Row 5 Half Burpee 8 KB DL 10 Ring Lat Press Down Deadlift (5 5 5 5) 4 x 5 @ 75% Metcon (Time) 6 Rounds 10 Burpee 8 Deadlift 6 Ring RowRx = feet on box, supinated body ring rows

200612

Verdant CrossFit, Verdant CrossFit North – CrossFit INT: Metcon (Time) 3 Sets: 500M Row (80%) rest :60 1000M Row (70%) rest :60 250M Row (100%) rest 3:00 Deadlift (5 5 5 5) work up to a set of 5 at 80% after the interval work!

061120

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) 12PM YOGA

200611

Verdant CrossFit, Verdant CrossFit North – CrossFit HSPU: Metcon (Time) Complete sets for time 5 rounds 3 Strict HSPU 7 Kipping HSPU *with 1 count pause at the top of each rep Rest 1:15 between rounds Metcon (Weight) Kettlebell Complex: 4 Sets 10 SA Swings R 10 SA Swings L 10 Double Arm Swings

061020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3) 75-80% Metcon (AMRAP – Rounds and Reps) AMRAP 10min 10 Dual KB DL 10 Dual DB Push Press 10 Dual DB Front Squat

200610

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (1) in 10 minutes work to a heavy-ish single overhead squat WoD: Metcon (Time) 2 Rounds 15 Squat Snatch 135/95 400m Run 15 Clean and jerk 135/95 500m Row HOME: Metcon (Time) 2 Rounds 15 DB Snatch/KB Snatch/Plate Snatch/BB Snatch 400m Run 15 DB Snatch/KB Snatch/Plate […]

060920

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 Rounds :45 Bike 10 Crawling Lunge 10 Air Squat 10 Lateral Banded Walks Front Rack Lunge (8 8 8 8) 4 x 8 (4 each leg) Metcon (Time) 4 Rounds 6 DB Clean 9 DB Thruster 12 DB Lunge

200609

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Today we are going to see if we can hit a % of our body weight on a variety of lifts. The whole class is lifting, so it’s a little different than normal. The following are a bunch of potential goals, some may or may […]

060820

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 Shoulder Press (5 5 5 5 80%) do all at 80% Metcon (AMRAP – Rounds and Reps) AMRAP 16min 10 Pull Up […]