Month: September 2022

CrossFit Lite – Fri, Sep 30

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Snatch (3 3 3 3) 21 Squat Snatches (95/65) 42-Cal Row 15 Squat Snatches 30-Cal Row 9 Squat Snatches 18-Cal Row (Time)

CrossFit – Fri, Sep 30

Verdant CrossFit, Verdant CrossFit North – CrossFit Snatch 1 Squat Snatch + 2 Overhead Squats 70, 75, 75, 80% Metcon (Time) 21 Squat Snatches (95/65) 42-Cal Row 15 Squat Snatches 30-Cal Row 9 Squat Snatches 18-Cal Row

220922

Verdant CrossFit, Verdant CrossFit North – CrossFit Reverse Lunges (4 4 4 4) 40-50% of back squat Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP 10 Box Step Over 50/35* 10 Pull-Up 10 DB Snatch 50/35*1 DB – must be carried at side

220928

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Meanstreets Special 2.0 (Time) 90 Russian KBs 70/53 60 HSPU 30 Muscle Up Time Cap 20:00

220928

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (4 x 5) All at 73% Meanstreets Special 2.0 (Time) 90 Russian KBs 70/53 60 HSPU 30 Muscle Up Time Cap 20:00

220927

Verdant CrossFit, Verdant CrossFit North – CrossFit WOD: Metcon (Time) 4 Rounds 500m Row 400m Run 75 Double-Unders Rest 3:00For Downtown: Rowers and Ropes will be downstairs, bikes will be upstairs

220926

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Deadlift (4 4 4 4 4) 65, 68, 70, 73, 77% WoD: Metcon (Time) 16 Rounds 3 Deadlifts 185/125 5 Push Press 95/65

220926

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (4 4 4 4 4) 65, 68, 70, 73, 77% WoD: Metcon (Time) 16 Rounds 3 Deadlifts 245/165 5 Push Press 135/95

220924

Verdant CrossFit, Verdant CrossFit North – CrossFit Hang Power Snatch (3 3 3) 70-75% Metcon (Time) Partner Groups of 3 4 Rounds 20 Devil Press 50/35 (other two partners hang from bar) 20 DB Front Squats (other two partners hold plank) 20 Wall Walk