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Verdant CrossFit, Verdant CrossFit North – CrossFit 1-Mile Run (Time) Max Effort 1-Mile RunNot a max effort – just a warm-up. Power Snatch (1) Do 1 Power Snatch and 1 Hang Power Snatch for 7 sets working up each set Power Plus Amanda (Time) 11-9-7-5 Power Snatch 135/95 Bar Muscle-Up
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Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (AMRAP – Reps) 20 EMOM Odd: 18/15 Cal Row Even: 12 Burpees Extend those hips and jump on the burpees! POST: Metcon (Weight) 3 Rounds 20 reps of each with weight that can be done roughly unbroken Supine Grip Bent Row Shoulder Press Biceps Curl […]
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Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Metcon (AMRAP – Reps) 20 EMOM Odd: 20/16 Cal Row Even: 15 Burpees Extend those hips and jump on the burpees!Your score is the total reps of both rounds. If you RX your score is 35/31. POST: Metcon (Weight) 3 Rounds 20 reps of each with weight […]
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Verdant CrossFit, Verdant CrossFit North – CrossFit Warm-up (No Measure) Remember class is at 8 and 9 downtown!! Power Snatch (3 3 3 3 3) 2×3@75% 3×3@80% 2022 Quarterfinal #5 (Time) For time: 30-cal. row 20 burpee box jump-overs 10 snatches 185 lb, 24-in (60-cm) box 135 lb, 20-in (50-cm) box Time cap: 7 minutes
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Verdant CrossFit, Verdant CrossFit North – CrossFit Drop Reverse Lunge (5 5 5 5) Standing on 45lbs plate, do a standard reverse lunge.4 sets of 5 each leg 2022 Individual Quarterfinal #1 (Time) 50 DB Walking Lunges 30 HSPU 40 Front Rack Walking Lunges 20 Deficit HSPU 30 OH Walking Lunges 10 SHSPU Time cap […]