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Month: June 2021

06302021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Back Squat (3 3 3 3 3) Find a new 3RM Back Squat 80/85/90/95% of current 3RM then attempt new 3RM Back Squat MET: Metcon (Time) 10-20-30-20-10 RKBS (35) KB Goblet Reverse Lunges (35)

210630

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (8 8 8 8 8 8) banded deadlift: keep it smart and safe JUST LIKE YOUR SEX LIFE adjust set number as necessary Superset w/ SL SA KB Kickstand RDL Core Conditioning #16 (Time) 5 Rounds 10 V-Ups 10 Gymnastics crunch 10 Hollow Rocks :10 Hollow Hold […]

210629

Verdant CrossFit, Verdant CrossFit North – CrossFit Metcon (Weight) 200M Run 10 Sandbag Lunges 15 Hand Release Push-Ups Every 2 min for 20 minRecord weight of SB BB: Snatch (2 2 2 2 2 2 ) From Mid-Thigh 70% BB: Drop Snatch (3 3 3 3 3 ) 45% BB: Romanian Deadlift (5 5 5 […]

06292021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite EMOM: Heavy WB/Ring Dips (15 15 15 15 15 15) EMOM 12 Odd: 15 WB (heavier than usual) Even: 5-10 Ring Dips *record WB weight for score MET: Metcon (AMRAP – Rounds and Reps) AMRAP 9 2-4-6-8-10-12-… SA Devils Press (25) 4-8-12-16-20-22-… WB (your normal weight)

210628

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 5 5 5) 3 x 3 @ 85% 3 x 5 @ 50% (goal is SPEED on the way up) WoD: Pick Your Poison (Time) 1000M Row then 100 Reps in any order in any configuration of Bar Facing Burpees and/or Thrusters 95/65

06282021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Push Jerk (3 3 3 3 3 3) WOD: Metcon (Time) For Time: 2000m Row 100 Shoulder to Overhead (35) 50 Hanging Knee Raises

210626

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 10 Rounds 5 Dbl KB Dead Squat Cleans 53/35 5 Burpees to Bar Rest 5:00 4 Rounds 20 Deadlifts 53/35 10 Burpee to Pull-Up

06252021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (2) Deadlift 12-10-6-6-4-2 *Build to heavier than your last double from last week WOD: Metcon (Time) 8 Rounds 200m Run 10 Burpees Over DB Rest :60

210625

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (2 2 2 ) 85, 88, 90 WoD: Metcon (Time) 4 Rounds 3 Hang Power Clean 185/125 8 Pull-Ups RX+ = 225/155, 6 BMU Goal is go heavy and for each round to be under or around 1:30

210624

Verdant CrossFit, Verdant CrossFit North – CrossFit Shoulder Press (5 5 5) 3 x 5 @ 80% reduce to 50-60% then do 3 x 10 Metcon (Time) 4 Rounds 15 Toes to Bar 20/15 Cal Bike 10 HSPU Rest 2:00 BB: Back Squat (6 6 6 6 6 ) 75% BB: Clean and Jerk (4 […]