Month: October 2020

201010

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Three Position Cleans (1, 1, 1) 1= (Hang Clean Above Knee, Hang Clean Below Knee, Full Clean)Build to a heavy complex. EMOM: Metcon (AMRAP – Reps) EMOM 12 Min 1: 15/10 Cal Bike Min 2: 20 Thrusters (45/35)Score is Thruster reps. Pick a number and stick with […]

10092020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (AMRAP – Reps) Fight Gone Bad Style Lite 1: Wall Balls 2: Ring Rows 3: KB Suitcase Deadlift 4: Barbell Push Press (35) 5: Row (Cal)

201009

Verdant CrossFit, Verdant CrossFit North – CrossFit Bench Press (3 3 3 3 3) Tempo 3 – 3 – X – 2 Lower 3, hold 3, explode up, hold for 2 at top DON’T INCREASE WEIGHT. USE 65% FOR ALL SETS. Strict Pull Up (X X X X X) No Hip Movement, toes pointed, palms […]

201008

Verdant CrossFit, Verdant CrossFit North – CrossFit Abs: Core Conditioning 3 (Time) 7 Rounds 2 Strict T2B 3 Arch/Hollow swings 4 Kipping T2B 2 Strict T2B :10 L-sit hang 2 Strict T2B Rest 1:00 min between roundsMaximum Time is 14:00 7 Rounds is the maximum. Try for 4-ish rounds. () WoD: Metcon (AMRAP – Rounds […]

201007

Verdant CrossFit – CrossFit EMOM: Metcon (Weight) 8 EMOM 8 T2B 6 Suitcase KB Deadlift 70/50RX = Full T2B + Weight Rx+ = 12 T2B + 12 Suitcase DL WoD: Metcon (Time) 3 Rounds 10 Deadlifts 115/85 10 Thrusters 115/85 5 Bar Facing BurpeeGO FAST DAY

10072020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) 3 rounds 10 walking lunges 20 plate jumps 12 banded lat pull downs with PVC 12 banded face pulls Max hang chin over bar Strict Pull Up (X X X X X) No Hip Movement, toes pointed, palms forward5x 2-6 pull ups 5x 2-4 […]

201007

Verdant CrossFit North – CrossFit Russian Kettlebell Swings (13 ) This is day 1 of a 4 week KB swing cycle. You will pick ONE KB that you will use for the next 4 weeks. This needs to be a smart decision, not to light not to heavy, as this will only get harder over […]

201006

Verdant CrossFit – CrossFit Shoulder Press (4 4 4 4) 70, 70, 70, 70 2013 Ind Regional WoD 4 (Time) 100 Wall balls (20/14 lbs to a 10’ target) 100 Chest-to-bar Pull-ups 100 One-legged squats, alternating 100 One-arm dumbbell snatches, alternating (70/50 lbs) Time cap: 25 minutes Rx = alt pistols, alt snatchif you don’t […]

10062020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 5 5 5) INCREASING WEIGHT EACH SET Metcon (AMRAP – Rounds and Reps) AMRAP 6 6 DB thruster (20) 9 pull-ups 12 pushups

201006

Verdant CrossFit North – CrossFit STR: Push Press (5, 5, 5, 5) Use 70- 75% for all sets. WOD: Metcon (AMRAP – Rounds and Reps) 2012 Chipper “Modified” AMRAP 22 10 overhead squats (155/105) 10 box jump-overs 10 thrusters (135/95) 10 power cleans (205/125) 10 toes-to-bars 10 burpee muscle-ups 10 toes-to-bars 10 power cleans 10 […]