Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (2 2 2 ) 88% for all WoD1: Metcon (Time) Partner WoD For Time: 200 Box Step-ups (24/20″) 150 KB Swings (70/53#) – Partner holds KB in front rack position while other partner works on step-ups. – Partner seated L Hold while other partner works on […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Clean (1) After progressions, take 10:00 to build to a single heavy squat clean WoD: Metcon (AMRAP – Rounds and Reps) RX AMRAP 16: 6 Front Squats (205/145#) 6 Deficit Handstand Push-ups BEGINNER AMRAP 16: 6 DB Front Squats (35/25#) 6 Push-ups
Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (No Measure) 14 EMOM Odd: 5-10 Toes to bar Even: 8-10 Handstand Push-Up Scale Up if you want to: T2B = T2B + BMU HSPU = Parallette or deficit HSPU or Ring Dip WoD: Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 50′ Handstand Walk […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) RX For Time: 30 Toes-to-Bar 40 Alternating Single-Arm DB Snatch (50/35#) 50 DB Box Step Overs (50/35#) (24/20″) 40 Alternating Single-Arm DB Snatch 30 Toes-to-Bar STR: Metcon (No Measure) 3 Sets: 12 Alternating Seated DB Strict Press 12 Box Assisted Single-Leg Squats 12 Double […]
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (4 4 4 4) 75/4, 75/4, 80/4, 80/4 after each set work on empty barbell hang power snatch WoD: Metcon (Time) 3 Rounds For Time: 10 Overhead Squats (135/95#) 50 Double-Unders LIMITATIONS AMRAP 10: 10 Alternating Single-Arm Overhead DB Lunges 50 Double Unders
Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Warm-up (No Measure) Set 1 20 Pulls on the rower (easy pace) 10 Sit-ups (legs straight) 100m Jog (no more than 1:00 to complete) Set 2 20 Pulls on the rower (moderate pace) 10 Sit-ups (Heels together) 100m Jog (faster pace than previous set) Set 3 20 […]