Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Goblet Squat (25 20 15 12 10) DB goblet squat 25-20-15-12-10 Increase weight each set Superset with: 6 Bulgarian split squats (each leg) Bulgarian Split Squat (6 6 6 6 6) WoD: Metcon (Time) 4 rounds 25 double unders 10 SA Thrusters (35) Buy out: 100 box […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Ellen (Time) Ellen 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs Intermediate Option: 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3 3) 70, 75, 80, 85 wod: Metcon (Time) 4 Rounds 50 Double-Unders 15 Box Jumps 10 Power Cleans 135/95RX+ = 165/115 HOME: Metcon (Time) Warm Up: 4 Rounds 100m Run 12 Shoulder Taps 12 Air Squats Strength: 3:00 of Max Push-Ups Rest 3:00 […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5) both at 80% WoD: Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP 18 DBs Thruster 50/35 18 Toes to Bar HOME: Metcon (Time) Warm Up: :30 Run in Place :30 Butt Kickers :30 Side to Side Hops :30 Mountain Climbers Then Stretch: Groin […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning #8 (No Measure) 10 Min of the following: :30 Side Plank on Parallette :30 Single Arm + Single Leg Plank Hold* :30 External Rotation Plan on Parallette* :30 Wall Plank (hold about 12-18″ off ground***)*foot needs to be elevated on box or bench ** turn fingers […]
Verdant CrossFit, Verdant CrossFit North – CrossFit IWT: Metcon (Time) 4 Rounds 62 Double-Under 8 Deadlift @ 65% 325M Row Rest 2:00 Deadlift (5 5 5 5 5) Pick a number between 70-83% and do 5 sets of 5 reps with that weight after the intervals HOME: Metcon (Time) Warm Up: 3 Rounds 30 Object […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Sumo Deadlift (5 5 5 5 5) increase weight each set *Superset with* 12 DB hip bridges with feet elevated WoD: Metcon (AMRAP – Reps) 6 AMRAP 6 deadlifts (95) (conventional) 4 burpee over bar Rest 2 min, then 4 AMRAP 4 deadlifts (95) 2 burpee over […]