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Month: December 2020

201219

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean (3 3 3 3) 70, 75, 80, 85% Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

12182020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (3 3 3 3 3) all at 65% superset with pull-ups Pull-ups (X X X X X) WoD: Metcon (Time) 750 m row 40 alt DB snatch (35) 40 TTB

201218

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 4:00 Handstand Hold *every time you break do 12/10 HRPU **immediately into WoD2 WoD2: Metcon (Time) 100 RKBs 70/53 50 Pull-Ups *Broken up however you want **Record time on the clock for time WOD3: 1-Mile Run (Time) Max Effort 1-Mile Run*make sure to record the […]

201217

Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning #6 (Time) 3 Rounds :30 Hollow Flutter Kick (can use a KB over chest) 20 alt SL V-Up 15 Gymnastics Crunch 10 Low to High Plank transitions :30 rest NFT: Metcon (AMRAP – Rounds and Reps) 24 Min Flow 10 ea Side Lunge w/ KB 10 […]

12162020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) Strength: 4 sets 10 alt curtsy squat on box 10 alt high box step ups (30″) wod: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP .15 mile on bike 30 dubs 20 alt stationary lunges

201216

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 3) 70, 75, 80, 85, 88-90 Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 500/450M Row 10 Burpee over Rower 50 Double-Under

12152020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (2 2 2) 90% WoD: Metcon (Time) 4 rounds for time: 12 slam balls 21 sit ups 12 American KBs (35) 200 m KB farmers carry (35)

201215

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5 5) 4 x 5 @ 70-75 Metcon (Time) 50 Cal Row 50 Deadlift 225/155 At the top of every minute, including the first minute, do 8 pistol squats

12142020

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite MB: Metcon (No Measure) Learning the Medball Clean Focus on Shrug + All Progressions Karen Seinfeld (Time) 150 Medball Clean 20/14 Every Minute do 7 Pull-Ups

201214

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 4 Rounds 4 Power Clean @70% 1rm 6 Box Jump Over (24/20) Rest 2:00 Rest 5:00 Thruster x 6 (55%1rm Thruster) Burpee Box Jump x 6 (24/20) Rest 2:00 X 4 setsRx+ = TnG, *No touching the box*