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Month: November 2020

11302020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (2 2 2 2 2) @ 80% WoD: Metcon (Time) 3 rounds, rest 2 min between rounds 10 front squats (85) 8/10 calorie bike

201130

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 3) 80, 80, 85, 85 goal is 2 sets of 3 at 85% Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Bodyweight Back squat 10 Strict Chest to Bar Pull-Uprecord weight in comments!

201129

Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) 1:00 Toe Raised Straight Legged Ham 1:00 Elevated Foot Half Couch 1:00 Elevated Foot Foot Behind 1:00 Couch Stretch/Straight Leg Metcon (No Measure) 10 EMOM 1. 2 Strict Chest to Bar 2 Kipping Chest to Bar 2 Butterfly Chest to Bar 2. 2 Strict T2B […]

201128

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Karen Seinfeld (Time) 150 Medball Clean 20/14 Every Minute do 7 Pull-UpsWhat’s the deal with all these medball cleans? WoD starts w/ 7 Pull-Ups WoD2: Metcon (Time) 4 Rounds 12 Hand Stand Push-Up 12 Medball Push Press to target 20/14

11272020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Pyramid Jackie (Time) Pyramid Jackie 1000m Row 50 Thrusters (45/35) 30 Pull-Ups 500m Row 25 Thrusters 15 Pull-Ups 250m Row 15 Thrusters 10 Pull-Ups

201127

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (4 4 4 4 ) 70% 4 X4 FRONT OR BACK SQUAT IS AN ACCEPTABLE SUBSTITUE Metcon (Time) 4 rounds for time of: 95-lb. power snatches, 20 reps 50 double-undersANY HIP EXTENSION MOVEMENT IS ACCEPTABLE IF THE SNATCH CREATES AN ISSUE

Thanksgiving 20/11/26

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) 80% Metcon (Time) 21 Squat Clean 135/95 Ring Dip Push Press Supine Ring Row 15 Box Jump 20/24 Ring Dip Box Jump Supine Ring Row 9 Clean Ring Dip Push Press Supine Ring Row

11252020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (3 3 3 3) use 75% across all sets WoD: Metcon (AMRAP – Rounds and Reps) 20 AMRAP: 10 kb squat clean (35) alt/med ball clean (20) 12 Push-Ups 20 SA OH KB reverse lunges (26) 12 knee to elbow plank 10 v-ups *use KBs […]

201125

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Drop Reverse Lunge (5, 5, 5, 5ea) Standing on 45lbs plate, do a standard reverse lunge.Use 45% of 1RM backsquat for all sets WOD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Toes to Bar 8 Push Jerk 135/95155/115

201124

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (Weight) 30 EMOM: 1. 10 high box step ups 30″ 2. 30 dubs 3. 10 deadlifts ~70% 4. 10 burpee over bar 5. X strict pull upsrecord Deadlift Weight