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Month: July 2021

17
Jul
2021

210717

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) Partner WoD *one person works at a time 100 Cal Bike 100 Pull-Ups 100 Dumbbell Snatch 50/35 100 Cal Row 100 DB OHS 50/35 100 Burpee to 12″ target

16
Jul
2021

07162021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Warmup: couch stretch + frog stretch Front Squat (5 5 5 5 5 5) Front Squat 3×5 at 50% (think speed!) 3×5 at 70% Superset with 10 body weight lunges – aim for the knee to pass over the toe of mobility allows WoD: […]

16
Jul
2021

210716

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) 14 EMOM Odd: Hand to Hand KB Snatch Even: Double KB Clean WOD: Metcon (Time) 50 Deadlifts 155/105 64 Pistols

15
Jul
2021

210715

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (4 4 4 4 4 4) 70, 70, 75, 75, 80, 80 WoD: Metcon (Time) 4 Rounds 15 Overhead Squat 135/95 10 Burpee Box Jump Over BB: Snatch (2 2 2 2 2) Snatch High-Pull + Snatch from Power Position – 1+1 80% BB: Snatch Balance […]

14
Jul
2021

07142021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WOD: Metcon (AMRAP – Rounds and Reps) Accumulate 2 Min Each of: Hollow Hold Arch Hold (on ground, like Superman) Plank Hold Rest, then – 20 Min AMRAP 10 Pull-Ups 14 DB Walking Lunges (20) 10 Wallballs (14) 14 Abmat Sit Ups Rx: Lunges with one DB […]

14
Jul
2021

210714

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (1 1 1 1 1) 1 Deadift, 1 Hang Power Clean, 2 Front Squats Work to 80-85% for at least 3 sets. Barbell WoD (AMRAP – Rounds and Reps) AMRAP in: 8 Minute AMRAP 5 Dead lifts 4 Hang Power Cleans 3 Front Squats 2 […]

13
Jul
2021

07132021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (3 3) Deadlift 2×5 at 80% (What you did last Wednesday) 2×3 at 85-90% WOD: Metcon (Time) 4 Rounds 12 DL (55) 6 S2OH 12 Cal Bike Rest 2:00

13
Jul
2021

210713

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Metcon (Distance) Max PVC Height Jump (no foot movement) After finishing do 4 x 3 Single Step to the same height WoD: Metcon (Time) 4 Rounds for Time 500M Row 75 Double-Unders –Cash Out– 100 Wall Balls 20/14 BB: Clean and Jerk (4 4 4 4) Clean […]

12
Jul
2021

210712

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite STR: Metcon (Weight) 8 Ring Rows: Tempo 3011 8 Each Landmine Press 31X1 WoD: Metcon (Time) For Time: 40 HRPU 30 Burpee Box Jumps Rest 4:00 40 Barbell Thrusters (65) 30 Box Step Overs

12
Jul
2021

210712

Verdant CrossFit, Verdant CrossFit North – CrossFit Meanstreets Special 2.0 (Time) 90 Russian KBs 70/53 60 HSPU 30 Muscle Up Time Cap 20:00 Push Press (4 4 4 4) Post Wod 4 x4 @ 70%