Month: April 2022

220430

Verdant CrossFit, Verdant CrossFit North – CrossFit STR: Front Squat (4 4 4 4) 75% across all sets WoD: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

04292022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Hang Power Snatch (4 4 4 4 4 ) Work up in weight, find comfort with the snatch 2022 Age-Group Quarterfinal Workout 1 (Time) 3 rounds for time of: 20 toes-to-bars 20 alternating dumbbell snatches ♀ 50-lb dumbbell ♂ 70-lb dumbbellCrossFit Lite: 3 Rounds 20 Toes to […]

220429

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Snatch (3 3 3 3 3) 75, 75, 80, 80, 80 WoD: 2022 Age-Group Quarterfinal Workout 1 (Time) 3 rounds for time of: 20 toes-to-bars 20 alternating dumbbell snatches ♀ 50-lb dumbbell ♂ 70-lb dumbbell

220428

Verdant CrossFit, Verdant CrossFit North – CrossFit A1: DB Bench Press (12 12 12 12) Superset with Row (do bench then immediately do row, don’t wait). Use 2 dumbbells for this, use the same weight. A2: DB Bent Row (12 12 12 12) Post one arm on a bench and row with the other. 12 […]

04272022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Push Jerk (3 3 3 3 3) Work to a heavy 3 push jerk goal is to have a weight that is challenging in the system so we can have some % to work from WoD: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min […]

220427

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (5 5 5 5) Do all sets at 73% (between 70 and 75%). WOD: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

220426

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (8 8 5 5 5 5) 2 sets of Banded Deadlifts @ 50% then 4 x 5 @ 75% WoD: Metcon (Time) 15-12-9 Deadlift 225/155 Bar facing Burpee Time Cut Off 6:00

04262022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (6 6 6 5 5 5 5) 3 x 6 banded deadlift 4 x 5 deadlift ~75% WoD: Metcon (Time) 15-12-9 Deadlift 185/125 Bar Facing Burpee

04252022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Overhead Squat (4 4 4 4 4) Work on the overhead squat, find good active shoulder positioning. WoD: Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 10 overhead squat 65/45 Row 500m 10 Shoulder to Overhead 15 OHS Row 500m 15 S2OH …

220425

Verdant CrossFit, Verdant CrossFit North – CrossFit Overhead Squat (4 4 4 4) 75% across all squats WoD: Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 10 OverHead Squat (75/55) (115/85) Row 500m 10 Shoulder to Overhead 15 OHS Row 500m 15 S2OH …