210105
Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (4 4 4) Snatch Balance + 2 OHS 75, 75, 75% WoD: Rowing Nancy (Time) 5 Rounds 500M Row 15 Overhead Squats 95/65 HOME: Metcon (AMRAP – Reps) Warm Up 3 Rounds 30 Bunny Hops in place 20 High Knees 10 Arm Circles in each direction […]
210104
Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (4 4 4 4) 4/leg each set 50, 55, 55, 60% of backsquat WoD: Metcon (Time) 27-21-15-9 Wallball 30/20 Toe-to-Bar Hang Power Snatch 75/55Rx+ = 95/65 + Time Cutoff 10 Min HOME: Metcon (Time) Warm up: Tabata :20 Work/:10 rest x 8(Total of 4:00) Odd Rounds: […]
210103
Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (No Measure) Elevated Reverse Plank 5 x :15* 1/2 Straddle Front Lever Scissor (high rings) 5 x :15 Candlestick to Pistol 5 x 4/ea. *if not hard then do 1/2 middle split hold on parallettes WOD: Metcon (Time) WoD/Skill: 30 Strict MUs 30 Strict MUs Progressions (hardest […]
210102
Verdant CrossFit, Verdant CrossFit North – CrossFit Core Conditioning (No Measure) 3 ROUNDS 10 Side to Side Lifts 10 Gymnastics Crunch 10 Knee to elbow :20 Scissors 5 side to arch WoD: Metcon (Time) 30 – 20 – 10 HSPU Dead Double KB Squat Clean 53/35 after each round do: SB Carry 100M (to Tiger […]