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Month: September 2020

09232020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Feisty 40 (Time) 40 box jumps 40 pull ups 40 russian kbs (35) 40 walking lunges 40 ttb 40 dubs 40 sit ups 40 wall balls

200923

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (1) Take 20 minutes to build to a heavy Clean & Jerk. WOD: Metcon (Time) For Time: 30 Wall Balls (20/14) 30 Push Press (95/65)(115/85) 30 Front Squats

09222020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warm up: Take some time to talk through arch and hollow positions 3 rounds: 10 good mornings 8 arch to hollows on bar 10 supermans 8 burpees STR: Metcon (No Measure) Accumulate 2 min each in order: Hollow Hold Bar Hang Plank – then […]

200922

Verdant CrossFit, Verdant CrossFit North – CrossFit DB Bench Press (5, 5, 5, 5ea.) Build to a heavy set. Alternating arms, one weight stays extended while the other arm works. Alternating DB Gorilla Row (6, 6, 6, 6ea. ) This is superset with DB Bench. Build to a heavy set. Both DB come up to […]

09212020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warm up: Banded squat hold against wall – 2 minutes (loop green band behind back, butt close to wall in squat position, bands go around knees, focus on driving through heels) 2 rounds: 10 monster walks, each way 10 cossack squats 10 slow mountain […]

200921

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3, 3, 3, 2, 2) 75, 80, 85, 90% Get 2 reps at 90%. Then try for another 2 rep at 90%. WOD: Metcon (Time) Snatch DT 5 Rounds: 12 Deadlifts(115/85) 9 Hang Snatch 6 Overhead Squats

200919

Verdant CrossFit, Verdant CrossFit North – CrossFit IWT: Metcon (5 Rounds for time) 5 Rounds Record each round for time. 9 Bar-facing Burpee 12 Deadlift (165/115lb.) 15 Wall Ball (20/14lb.) (10/9ft.) Rest 1:1 work to rest ratio

200918

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warm up: Couch stretch – 2 min/side Pigeon – 1 min/side 20 standing hollow lat pull-downs with band 10 active shrug hang from bar STR: Metcon (No Measure) 3 Rounds NFT :30 hollow hold 3 wall walks 10-15 ring rows ADAP WoD: Metcon (Time) […]

200918

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) Power Clean Hang Clean Squat Clean Front Squat Jerk Build to the heaviest complex possible. 10 Min Only. Use this as an opportunity to find a heavy complex. BBCON: Metcon (Weight) 10 Rounds Every :90 Power Clean Hang Clean Squat Clean Front Squat Jerk After […]

200917

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (No Measure) 3 Rounds Partner GHR x 3-6 20 Russian Twists 10 Side Plank Hip Raise Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: :30 Parallette L-Sit 15 ring push-ups 50 double-undersuse long rings for ring push-ups if […]