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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite IWT: Metcon (Distance) 4 Rounds 5 Back Squats @ 65% 1:00 Row Rest 2:00Record meters and add the total Core Conditioning #8 (Time) Core Conditioning #8 15 Leg Lowers (hold back of head) 15 Crunches (keep lower back on ground – only upper back comes up) 15 […]
210226
Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (3 3 3 3) work on re-gripping the hook grip on the reset. goal is to do these olympic lifts unbroken. hang position is above the knee work to a heavy 3 rep (~80-85%) WoD: Metcon (Time) 3 rounds for time of: 5 muscle-ups 9 […]
210225
Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (5 5 5) do 3 x 5 between 70-80% WoD: Metcon (Time) 20 Deadlift 225/155 15 Toes to Bar 15 Deadlift 15 Toes to Bar 10 Deadlift 15 Toes to Bar 5 Deadlift 15 Toes to Bar HOME: Metcon (Time) Metcon: 30 Deadlift 15 V-Ups 20 Deadlift […]
210224
Verdant CrossFit, Verdant CrossFit North – CrossFit GYM: Metcon (AMRAP – Reps) 20 EMOM 1: Max HSPU 2: 60-85 Double-Unders 3: 8/6 Muscle-Ups* 4: 14 Burpees*Scale to muscle-up transition Record total HSPU reps Core Conditioning #5 (No Measure) 3 Rounds 20 Stalder Leg Lifts 5-15 Straddle Ups 6-16 SL V-Ups HOME: Metcon (AMRAP – Reps) […]
210223
Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 3:00 to do: 20 Thruster 95/65 20 Pull-Ups 3:00 to do 16 Thrusters 135/95 16 Pull-Ups 3:00 to do 14 Thrusters 155/105 14 Pull-Ups 3:00 10 Thrusters 185/125 16 Chest to Bars 3:00 6 Thrusters 205/135 18 Chest to BarsIf you fail in round 3 […]
210222
Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 21-15-9 Push Press (135/95) Devil Press SA (50/35) Wall Ball 30/20Open Style WoD – try to strategize for the BEST possible score. RX when possible. Front Squat (3 3 3) 3 x 3 3 – 2 – X – 2 Tempo @ 60%-70% all at […]