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Month: April 2021

210406

Verdant CrossFit, Verdant CrossFit North – CrossFit Clean and Jerk (3 3 3 3) 65, 70, 75, 80 WoD: Metcon (AMRAP – Reps) 4 Rounds 15/12 Cal Row :30 Power Clean and Jerk :30 Deadlift Rest 2:30reps are all CJ and DLs together HOME: Metcon (AMRAP – Reps) Warm Up Strength: 5, 5, 5, 5, […]

04052021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Rounds and Reps) 17 MIN AMRAP 400M Run 10 Ring Rows 20 Push-Ups 30 Air SquatsThe goal is to keep moving on the run, so change the distance as necessary to make sure you can keep the same pace throughout! Nutr: Metcon (No […]

210405

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 800M Run 10 Rounds of the following 5 Kipping Pull-Up 10 Hand-Release Push-Up 15 Air Squats800M Run (around Grove) the goal for today is to do an appropriate amount of volume FOR YOU. If you haven’t done a lot of pull-ups or push-ups then just […]

210403

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 4 Rounds 100M Run (50 out and 50 back) 5 Hang Clean 225/155*goal is very fast rounds with UB hang cleans (goal is 70-75% of hang clean) WoD2: Metcon (Time) Rest 8:00 after first WOD Use the same weight as WoD 1 Split However You […]

210402

Verdant CrossFit North – CrossFit WOD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 30 Double Unders 16 Alt DB Snatch (50/35) Push Press (7 7 5 5 3 3 ) 65% for 7 75% for 5 85% for 3 HOME: Metcon (AMRAP – Rounds and Reps) Warm Up 3 Rounds 10 Toe Taps […]

04022021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 30 Double Unders 16 Alt DB Snatch (50/35) Push Press (7 7 5 5 3 3 ) 65% for 7 75% for 5 85% for 3

210402

Verdant CrossFit – CrossFit WOD: Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 30 Double Unders 16 Alt DB Snatch (50/35) Push Press (7 7 5 5 3 3 ) 65% for 7 75% for 5 85% for 3 HOME: Metcon (AMRAP – Rounds and Reps) Warm Up 3 Rounds 10 Toe Taps 10 […]

210401

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Rack Step Up (6 6 6 6) 6 ea leg try for 20-30% of your backsquat with the goal of doing all 4 sets of 6 at the same weight Metcon (Time) 3 Rounds 15 Strict Pull-Up 400M RunRX+ = 5 Strict MU HOME: Metcon (Time) Warm […]