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Month: March 2021

210318

Verdant CrossFit, Verdant CrossFit North – CrossFit BP: Metcon (No Measure) Bulletproofing: 3 Rounds 10 Split Squat/ea. (goblet hold) :30 OH KB Hold FLOW: Metcon (AMRAP – Rounds and Reps) 16 MIN AMRAP 400M Run 10 SA Press/ea. 15 RKBS (light – 1/4 body weight) 10/ea Oblique Killers HOME: Metcon (No Measure) Join in with […]

Haiku, you say!?

A Haiku is VERY simple. The haiku is a Japanese poetic form that consists of three lines, with five syllables in the first line, seven in the second, and five in the third. What is a syllable? A syllable is a part of a word that contains a single vowel sound and that is pronounced […]

21/03/17

Verdant CrossFit North – CrossFit Front Rack Step Up (6 6 6 ) 6 ea. leg 30, 35, 40% of BSQ INT: Metcon (Time) 5 Rounds 12 DB Facing Burpees 10 DB Snatch 50/35 10 T2B Rest 3:00Single DB for Snatch Rx + = 65/50, 10 T2B + 5 BMU HOME: Metcon (Time) Warm Up […]

210317

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (4 4 4 4) Tempo Front Squats 3-2-X-2 do all between 45-60% trying to move up each set superset with 30 deadbugs WoD: Metcon (Time) 3 rounds for time of: Run 200 meters 20 knees-to-elbows Run 200 meters 20 dumbbell thrusters ♀ 25-lb. DBs ♂ […]

21/03/17

Verdant CrossFit – CrossFit Front Rack Step Up (6 6 6 ) 6 ea. leg 30, 35, 40% of BSQ INT: Metcon (Time) 5 Rounds AAB 15/12 Cal 10 DB Snatch 50/35 10 T2B Rest 3:00Single DB for Snatch Rx + = 65/50, 10 T2B + 5 BMU HOME: Metcon (Time) Warm Up 2 Rounds […]

03162021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Romanian Deadlift (6 6 6 6) learn RDL and load weight to moderate heaviness, increase every round WoD: Metcon (Time) 4 Rounds 600M Row 15 Ring RowRX+ = Pull-Ups

21/03/16

Verdant CrossFit, Verdant CrossFit North – CrossFit Romanian Deadlift (6 6 6 6) this can be done with any object, but default to barbell if there aren’t limitations no heavier than 50% of max 1RM DL WOD: Metcon (Time) 4 Rounds 1000M Row 15 Pull-UpsC2B = RX+ With this much pulling it’s very important to […]

03152021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Rack Step Up (6 6 6 6) 6 each leg, default is barbell, but if necessary use KBs or DBs work up in weight Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 Hang Power Snatch DB (25) 14 Box Step Over (25) 16 Box […]

210315

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Snatch (2 2 2 2) 70, 75, 80, 80 WoD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 Hang Power Snatch (95/65) 14 Box Step Over (50/35 DB or KB) (24/20) 16 Box Jumps 24/20 HOME: Metcon (AMRAP – Rounds and Reps) Warm Up […]

210313

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3) 80, 80, 80 Hulk (AMRAP – Rounds and Reps) 12 AMRAP 5 Front Squats 135/95 7 Box Jumps 24/20 10 AKBs 53/35185/125, 30/24, 70/53