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Month: November 2020

201117

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Kettlebell Snatch (10) EMOM 8 Min 1: 10 Snatches R Min 2: 10 Snatches L IWT: Metcon (Time) 5 Rounds 75 Double-Unders 12 Sumo Deadlift High Pull (135/95) Rest 1:30

11162020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (5 5 5 5 5 ) Do 5 sets of 5 and INCREASE EVERY set WoD: Metcon (Time) 3 rounds: 250 M Row 10 Push Press (65) 10 Burpee over Rower

201116

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (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-UpsRest 4:00 before starting strength STR: Cluster (1) Squat Clean + ThrusterTake 4:00 to build to heaviest cluster

201115

Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning #5 (No Measure) 3 Rounds 20 Stalder Leg Lifts 5-15 Straddle Ups 6-16 SL V-Ups EMOM: Metcon (No Measure) 24 EMOM 1. 3-10 Strict Pull-Ups 2. 3-10 Strict Dips 3. :10 – :30 Parallette L-Sit 4. 6-14 Pistols

201114

Verdant CrossFit, Verdant CrossFit North – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Back Squat (5 5 5) 50% after Cindy

201113

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 5) 65, 70, 75 Metcon (Time) 75 American KB Swings #44 50 Thrusters (barbell 55?) 25 Pull-Ups 50 Box Step-Ups 75 Gymnastics Crunch

201113

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (3 3 3) work to a heavy-ish triple ~ 80% of power clean Metcon (AMRAP – Rounds and Reps) 13 Min Amrap 21 Box Jump 24/20 14 Pull-Ups 7 Hang Power Clean 205/135

11122020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) COME DO CROSSFIT OR SOME YOGA!!

201112

Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: Core Conditioning 2 (No Measure) 3 Rounds 6 Strict Half Raise 6 Strict T2B From Half Position 6 Strict Knee to Elbow 6 T2B HSPU: Arm Fatigue (AMRAP – Reps) 2 sets of :20 Max Kipping HSPU :05 fast transition 1 min PVC Pipe Strict Press :05 […]

11112020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5) work to a safe heavy 5 rep deadlift Metcon (AMRAP – Rounds and Reps) 18 AMRAP 500M Row 12 Slam Balls 200M KB Farmer Carry #44 12 Push-Ups