Verdant CrossFit, Verdant CrossFit North – CrossFit
Push Press (5 5 5 )
75, 80, 85
Front Squat (5)
do front squats with Push Press weight. Work on speed out of the hole
WOD: Metcon (Weight)
9 Min AMRAP
12 Push Press (X)
8 Front Squat (X)
250M Row
Score is total lbs lifted, lifts are done with the same weight, movements from the ground.
HOME: Metcon (No Measure)
Warm Up
12 ea Calf Raise
30 Stationary hops
then
4:00 of
100m Jog
20ft Bear Crawl Forward
10 Air Squats
20ft Bear Crawl Backward
Strength:
Tempo Push-Up
3x 5-8 Reps
:03 Down, :02 Hold(chest 1in off floor), Fast Up
Superset with
Max Height Jump Squats
3×5
*Controlled down, explode and jump as high as possible.
Land under control, Start each rep from a standing position.
Metcon:
AMRAP 9
12 Object Push Press
8 Object Goblet Squats
200m Run