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Month: April 2022

220416

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3 3) 80% WoD: Metcon (Time) WITH A PARTNER!!! 4 Rounds 10 Power Cleans 185/125 20 Pull-Ups 750M Row Rest 2:00Only one person working at a time, only one barbell (unless two different weights need to be used).

04152022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite WoD: Metcon (Time) 30 EMOM 1. Row 16/12 Cal 2. 10 Push Press 65/55 3. 14 DB Snatch 35/25 4. 10 Toes to Bar 5. 6 Burpee Box Jump

220415

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Time) 30 EMOM 1. Row 20/16 2. 14 HSPU 3. 14 DB Snatch 50/35 4. 14 Toes to Bar 5. 10 Burpee Box JumpIf you RX this then enter 30 minutes for the time and click the RX button!

220414

Verdant CrossFit, Verdant CrossFit North – CrossFit RUN: Metcon (Time) 400M Run Rest :90 400M Run Rest :90 Run 800M Rest 2:00 Run 800M WoD: Metcon (Time) 5 Rounds 15 Pull-Ups 30 Push-Ups 45 Air Squats Rest 2:00

04132022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Power Clean (3) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 2 Power Snatch (95/65) (155/105) 4 Power Cleans 35 Double-Unders

220413

Verdant CrossFit, Verdant CrossFit North – CrossFit Power Snatch (2 2 2 2) Do 2 Power Snatches (dropping between each rep) then do 2 Power Cleans Unbroken Goal is to work on regripping power clean and to be comfortable with the differences between snatch and clean 4 sets moving up to ~80% of power snatch […]

04122022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Pressing Total (Weight) 0:00-9:00 9 Min EMOM (build each round) Shoulder Press 10:00-18:00 9 Min EMOM Push Press 19:00-27:00 9 Min EMOM Push Jerk

220412

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD: Pressing Total (Weight) 0:00-9:00 9 Min EMOM (build each round) Shoulder Press 10:00-18:00 9 Min EMOM Push Press 19:00-27:00 9 Min EMOM Push Jerk

220411

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Front Squat (5 5 5 5) WoD: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 Thruster 75/55 18 Box Jump 9 Pull-Ups

220411

Verdant CrossFit, Verdant CrossFit North – CrossFit Front Squat (5 5 5 5) 70% WoD: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 Thrusters 95/65 18 Box Jump 9 Pull-Ups