Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch Balance (2) 2 Snatch Balance + 2 OHS for 4 sets trying to work towards 100% snatch or heavier you may want to record your OHS below as well Overhead Squat (4) if you are new to OHS don’t do snatch balance, just do 4×4 OHS either […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 4ish rounds (about 20 min) 1 sled rope pull – as heavy as possible 10 arch to hollows 6 negative pull-ups 8 seated DB Z pressrecord z press WoD: Metcon (Time) 3 rounds 15 kb swings (53) 10 supine ring rows 5 HSPU
Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3 3 3 3) 70 ,70 ,75, 75 goal is to split jerk on all jerk reps WoD: Metcon (Time) 20-19-18-17-16… American Kettlebell Swing 1-2-3-4-5-6-7… Burpees HOME: Metcon (Time) Warm Up: 2 Rounds 30 Jumping Jacks 20 Walking lunges 10 Cossack Squats 5 Toe touches […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 4 4 4) Do 4×4 @ 80% superset with 3 jump over PVC (working as high as possible) WoD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 8 Deadlifts 275/185 8 Bar Facing Burpee HOME: Metcon (AMRAP – Rounds and Reps) Warm Up: 5 rounds […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Time) Chipper 50 Box Jump 50 Box Step-Over 1 DB (50/35) 50 SA Devil Press 50 SA Thruster 50 Wallball (30/20) Front Squat (5 6 7 8) all at 60-70% do after WoD HOME: Metcon (Time) Metcon: Chipper 50 Box Jumps* 50 Box Step-Over w/ object* 50 […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Conditioning #2 (Weight) 2 Sets Total Do fully on one arm and then switch 3 Turkish Sit-Up 3 Z Press 3 Kneeling Press 3 Standing Press Int: Metcon (Time) 5 Rounds 10/8 Assault Bike 150M Row 200M Run Rest 2:00 HOME: Metcon (No Measure) WARM UP Tabata […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite GB: Metcon (Weight) Goblet Squats Do 15 challenging reps unbroken rest :30 then do as many reps as possible, whenever you stop rest another :30 continue until 75 reps are finished This only works if you pick the right weight. WoD2: Metcon (AMRAP – Rounds) 10 AMRAP […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3 3 ) work to 2 sets of 3 above workout weight increasing weight WoD1: Metcon (Time) 21-15-9 Snatch 95/65 Chest to Bar Pull-Up8:00 Cut Off WoD2: Metcon (Time) 3-6-12 Snatch 135/95 Bar Muscle-Uprest 4:00 between WoDs 6:00 Cut Off HOME: Metcon (AMRAP – Reps) WARM […]