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Month: November 2021

11032021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (5 5 5) 70, 75, 85% WOD: Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 30 Wall Ball 20/14 30 Box Step Over (25/20) 30 Burpee Box Jump 14″

211103

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (5 5 5) 70, 75, 80 WoD1: Metcon (AMRAP – Rounds and Reps) 11 Min AMRAP 30 Wall Ball 20/14 30 Box Step Over (50/35) 24/20″ 30 Burpee Box Jump 30/24″Use 1 Dumbbell

11022021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD1: Metcon (Time) 6 Rounds 8 Toes to Bar 25′ Farmer Carry 44/35 WoD2: Metcon (No Measure) 6 EMOM 3-8 Strict Pull-Up or 5-8 Supine Ring Row or 10-15 Ring Row

211102

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (Time) 6 Rounds 10 Toes to Bar 50′ Farmer Carry 70/53 Scale to weights you can do UB every round! WoD2: Metcon (AMRAP – Reps) 6 EMOM 2 Strict Ring Pull-Up 2-5 Ring Muscle Up 2 Strict Ring Pull-Up No MU: 2 Strict Ring Dip 2 […]

11012021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hang Power Clean (1 1 1 1 1) Do one deadlift, then 2 hang power cleans, working on re-gripping the bar, then one S2OH movement WoD: Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 15/12 Cal Row 1 Round of DT (DT is 12 Deadlifts, 9 […]

211101

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Clean (1 1 1) Work to 3 weights above workout weight 1 DL, 2 Hang Power Clean, 1 Push Jerk WoD: Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20/17 Cal Row 1 Round of DT (DT is 12 Deadlifts, 9 Hang Power Clean, 6 […]