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Month: October 2020

201021

Verdant CrossFit – CrossFit Front Squat (4 4 ) 80% Metcon (AMRAP – Rounds and Reps) 22 AMRAP 50 Double-Unders 24 Toes to Bar 400M Run 12 Front Squat 135/95RX+ = 12 Muscle-Ups, RX+ 165/115

10202020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Weightlifting Back Squat 3 x 3 @ 80%. All sets at the same weight. Metcon Metcon (3 Rounds for reps) 3 rounds: 3 min work/2 min rest 21 RKBS(35) 15 Box step overs 9 Wall Ball

201020

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch (3 3 3) 75, 80, 85% do as singles, no touch and go Metcon (Time) IWT: 5 Rounds 20/15 Cal Row 5 Squat Snatches @ 70% Rest 3:00

10192020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite EMOM: Metcon (AMRAP – Reps) 10 EMOM: Odd: 2-6 pull-ups Even: 8-12 push-ups WOD: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 400 m run 10 DB man makers (push-up, row, row, clean to thruster) (25) 20 DB walking lunges (25) 10 pull ups

201019

Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Press (5 5 5 5 ) Tempo Shoulder Press :03 Descent from top down Try to use 70% for all 4 sets of 5 reps Weighted Pull-ups (6 6 6 6) try to use the same weight Metcon (AMRAP – Rounds and Reps) 7 minutes of: 50 […]

201018

Verdant CrossFit, Verdant CrossFit North – CrossFit Inverted Midline (Time) Inverted Midline Work 2 Rounds 5 Cast Wall Walk :30 Hold Handstand Facing Wall :30 HSH 45 degrees facing wall :30 Elevated Plank w/ feet on wall 3 HS Walkouts (go as low as possible) 3 45 degree HSH back facing wall Metcon (Time) 2 […]

201017

Verdant CrossFit North – CrossFit Clean and Jerk (1) 90% Metcon (Time) 5-4-3-2-1 reps for time of: Strict Weighted Chin-Ups (15/5) Clean and jerks Increase weight on the clean and jerk each round. ♀ 115-125-135-145-155 lb. ♂ 145-165-185-205-225 lb.

201017

Verdant CrossFit – CrossFit Clean and Jerk (1) work to a 90% clean and jerk if you can get there today! if you feel GREAT go higher 2011 Rope-Clean Event (Time) 5-4-3-2-1 reps for time of: 15-ft. rope climbs Clean and jerks Increase weight on the clean and jerk each round. ♀ 115-125-135-145-155 lb. ♂ […]

201016

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 3 Rounds 8 Thrusters (155/110) 12/10 Cal Bike Rest 3:00 Between RoundsEveryone finishes WoD1 before moving on WoD 2: Metcon (Time) 3 Rounds 500M Row 7 Front Squats 165/120 Rest 3:00 WoD3: Metcon (Time) 3 Rounds 10 Burpees to Bar 10 Deadlifts 185/125

10162020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Row 500 m Then 4 rounds row :20 hard/:40 easy Metcon (AMRAP – Rounds and Reps) AMRAFP 30 minutes: Row 500 m 3 rounds of Cindy (5 pull ups, 10 pushups, 15 air squats)