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Month: June 2021

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 […]

06232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Press (5 5 5 5 5 ) Push Press 5×5 @ 75% Superset w/ 3-6 Chin Ups WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 Push-Ups 10 Alt DB Snatch (25) 20 SA DB Push Press (10/Arm) (25)

210623

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Distance) Max PVC Jump Over Find a Max Height that you can jump over Then do a one-step jump of that same height for 3 x 4 Sets WoD: Metcon (AMRAP – Reps) 6 Rounds 1:00 Double-Unders 1:00 Burpee Box Jump OVER 1:00 Thruster 45/35 1:00 […]

06222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Rounds and Reps) AMRAP 35 400m Run 50 RKBS (35) 25 Burpee Box Jump Overs

210622

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (3 3 3 5 5 5) 3 x 3 Tempo Front Squat @ 60-70% 3-2-X – 3 Then do 3 x 5 @ 50% of less focusing on SPEED (don’t rock to your toes to make this happen!) WOD: Metcon (Time) 60 Walking Lunges w/ KB […]

210621

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Thruster (3) Thrusters 6×3 Build across sets to a heavy 3 rep thruster for today *Taken from the rack WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Thrusters (45) 7 Burpees

210621

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Weight) 3 Rounds Strict Pull-Ups Bulgarian Split Squats WoD: Metcon (Calories) 30 EMOM Choose a cal count and do do this for 30 minutes on the rower RX = 20/17record the calories you get for each minute i.e. 20

210619

Verdant CrossFit, Verdant CrossFit North – CrossFit PTNR: Metcon (Time) Split reps however you want. Goal is to use 1 bar the whole time. MM/FF Partner Pairs. 100 Sumo Deadlift High Pull (95/65) 50 Overhead Squat (105/75) 100 Wall Balls (20/14) PTNR: 1-Mile Run (Time) Max Effort 1-Mile RunAs soon as you are done with […]

06182021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (2 2 2) Deadlift 10-8-6-4-2-2-2 *20 Banded Pull Aparts after first four sets Build as you go, ending with three heavy doubles WoD: Metcon (Time) 25-20-15-10-5 MB Sit-Ups *100ft Farmers Carry after each set (go heavy on Farmers Carry)

210618

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3 3) all sets at 75% WoD: Metcon (Time) 9-12-15-18-21 Toes to Bar S20H (95/65)SCompare to your time last Friday. See if this is harder or easier. Best times last Friday : M: 6:08 F: 6:26