210730
Verdant CrossFit, Verdant CrossFit North – CrossFit WOD1: Metcon (Time) 21-15-12-9-6 SA DB Overhead Squat 50/35 Burpee Kipping Pull-Up Handstand Push – UpRest 4:00 Kipping Pull-Ups not butterfly WoD2: Metcon (Time) 15-12-9 SA DB Overhead Squat 50/35 Handstand Push-Up Kipping Pull-Up Burpee
07302021
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Dumbbell Push Press (8 8 8 8 ) DB Push Press 4×8 *Max out last set for reps Superset with: 3 Way Raise (Front/Lateral/Bent Over Y) 10 Each Way WoD: Metcon (AMRAP – Reps) 12 Min EMOM 8 Push-Ups 8 TTB (Both movements each min) Rest 4:00, […]
210728
Verdant CrossFit, Verdant CrossFit North – CrossFit KB: Metcon (Weight) 6 EMOM Odd: H2H KB Snatch Even: Snatch to Reverse Lunge* 6 EMOM Odd: KB Clean** Even: Clean to Reverse Lunge*Starts from swing, stand w/ KB OH to finish rep. **Swing to clean w/ 1 kb, no squat WoD: Metcon (Time) 50 RKBS 97/88 50 […]
210727
Verdant CrossFit, Verdant CrossFit North – CrossFit Split Jerk (3 3 3 ) Do 1 Front Squat and then 2 Split Jerks. Work on hand placement, foot placement, and receiving the bar. Try to do all 3 working sets at 80% of your max split jerk WoD: Metcon (Time) 10 S2OH (205/135) 20 Box Jump […]
210726
Verdant CrossFit, Verdant CrossFit North – CrossFit Pre: Warm-up (No Measure) Work on Squat Depth and Positioning before WoD WOD: Metcon (Time) 6 Rounds for Time 500M Row 75 Double-Unders –Cash Out– 100 Wall Balls 20/14This is like two weeks ago, but now there are 6 rounds instead of 4. Time Cut 30