210108

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