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Month: December 2020

31
Dec
2020

201231

Verdant CrossFit, Verdant CrossFit North – CrossFit Unilateral Strength (Weight) 4 Rounds 5 ea. Lateral Lunges w/ :03 Pause at Bottom 15 ea. front foot elevated, SL Hip Thrust 10 ea. Bulgarian Split Squat *USE SAME WEIGHT FOR ALL MOVEMENTS ALL THE WAY THROUGH. **DON’T WORRY ABOUT THE WEIGHT WoD: Metcon (Time) 20-15-10-5 BW Bench […]

30
Dec
2020

201230

Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 10 EMOM ODD: Right 5 KB Snatch + 3 Long Cycle (62/44) EVEN: Left 5 KB Snatch + 3 Long Cycle (62/44) WoD: Metcon (3 Rounds for reps) 5 AMRAP 10 Wall Balls 20/14 10 Toes to Bar Rest 3:00 4 AMRAP 8 Burpee over […]

30
Dec
2020

12302020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 50 dubs/100 singles 20 OH squats 50 dubs 20 pull ups 50 dubs 20 DB snatch (35) 50 dubs 20 bar muscle ups

29
Dec
2020

12292020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (5 5 5) 70-80% WoD: Metcon (AMRAP – Rounds and Reps) 4 rounds for time: 20 stationary forward lunges 20 American KB swings (35) 20 push ups

29
Dec
2020

201229

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3) all sets at 85% WoD: Metcon (Weight) *Choose your own weight – use the same weight for PJ and BSQ. Score is weight lifted multiply reps by weight* 22 Minutes 10 Push Jerk (X) 15 Back Squat (X) 400 M RunEx: 10 Rounds […]

28
Dec
2020

12282020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (2 2 ) 2 x 2 @ 95% WoD: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 2 (+1) Box Jumps (24″) 2 (+1) BB thrusters (55) 2 (+1) TTB So each round add another rep.

28
Dec
2020

201228

Verdant CrossFit, Verdant CrossFit North – CrossFit Squat Clean (1) Work to heavy squat clean – use your best triple front squat as a way to gauge weight WoD: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 5 box jumps 
3 cleans Rx ♀ 20-in. box, 125 […]

26
Dec
2020

201226

Verdant CrossFit North – CrossFit Bench Press (6 6 6 6) 75–85% Bent Over Row (10 10 10 10) Superset bench and bent row Cup of Judgement (Time) 30 Air squat 30 Dips 40 Air Squat 40 Shoulder Press (75/55) 50 Air Squat 50 Push Up (Rx = thighs off ground) 60 Air Squat HOME: […]

26
Dec
2020

201226

Verdant CrossFit – CrossFit Bench Press (6 6 6 6) 75–85% Bent Over Row (10 10 10 10) Superset bench and bent row Cup of Judgement (Time) 30 Air squat 30 Dips 40 Air Squat 40 Shoulder Press (75/55) 50 Air Squat 50 Push Up (Rx = thighs off ground) 60 Air Squat HOME: Metcon […]

25
Dec
2020

201225

Verdant CrossFit North – CrossFit HOME: Metcon (Time) FOR TIME: UNWRAP GIFTS