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Month: April 2021

210419

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hip Thruster (15 12 10 8) make sure to use a peanutBarbell Hip Thrusts 15-12-10-8 Increase weight each set Superset with: 10 Pike Leg Liftovers 20 Flutter Kicks with KB WOD: Metcon (Time) 4 Rounds For Time: 10 Burpees 10 Ball Slams 10 Calorie Row

210417

Verdant CrossFit North – CrossFit KB: Metcon (Weight) 10 EMOM ODD: 6 Double KB Dead Clean 53/35 Even: 10 SA KB Snatch 62/44 R then LRecord Weight of Snatch Sandbag Carry (1 1 1 1) 200′ Sandbag Carry4 sets of 200′ carry to be done outside increasing weight scale to SB March do a 200m […]

210417

Verdant CrossFit – CrossFit WoD1: Metcon (Time) Row 500M 20 DB Cleans SA 50/35 Row 750M 20 DB Cleans SA 50/35 Row 500MRX+ = 2 DBs 10 Min time cut WoD2: Metcon (Time) 3 Rounds 6 Strict Chin-Ups 15 Thrusters 75/553 Rope Climb 15 Thrusters 95/65

210416

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (3 3 3 ) Unbroken 3 rep power snatch try for 70, 70, 70 WoD: 2021 Quarterfinal Test 5 (Time) 9-6-3 Snatch (any snatch) 185/135 Burpee Box Jump 30″time cut off 7 min goal is no fails, no falls, and finishing 1-Mile Run (Time) Max Effort […]

210416

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (3 3 3 3 3 3) Building weight for 6 sets move to a heavy 3, superset with KB Gorilla row WoD: Metcon (Time) 400M Run 5 Rounds of Cindy (5 Pull-Ups 10 Push-Ups 15 AirSquats) 800M Run 3 Rounds of Cindy 400M Run

210415

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (1 1 1 1 1 1 ) 6 sets of the following 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk move up in weight if you feel good Metcon (Time) 4 Rounds 15/12 Assault Bike 15 Unbroken Clean and Jerks 75/55 […]

210414

Verdant CrossFit, Verdant CrossFit North – CrossFit 2k Row (Time) Max Effort 2k RowDo not do max effort, just use this as a warm-up. If preferred, do a 1 mile run. Front Rack Step Up (6 6 6 6 ) 6 ea. leg use more weight than last week. add 2.5lbs if necessary Metcon (AMRAP […]

04142021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Rack Step Up (6 6 6 ) 6 ea. leg same weight each Metcon (AMRAP – Rounds and Reps) 21 MIN AMRAP 500M Row 20 Overhead Squat (15) 20 Burpee Box Jump

210413

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6 6) 5 EMOM do 6 reps every minute remember that the deadlift is pull and a push. Pull yourself into the bar, brace, then push into the ground to lift the bar. All sets done at the same weight. Metcon (Time) 3 Rounds […]

04132021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (6 6 6 6 6) 5 EMOM do 6 reps every minute remember that the deadlift is pull and a push. Pull yourself into the bar, brace, then push into the ground to lift the bar. All sets done at the same weight. WOD: Metcon (Time) […]