Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean and Jerk (3 3 3 3)
70 ,70 ,75, 75
goal is to split jerk on all jerk reps
WoD: Metcon (Time)
20-19-18-17-16…
American Kettlebell Swing
1-2-3-4-5-6-7…
Burpees
HOME: Metcon (Time)
Warm Up:
2 Rounds
30 Jumping Jacks
20 Walking lunges
10 Cossack Squats
5 Toe touches
Strength:
Jumping Goodmorning to 90 degree squat*
5 sets of 5 reps
*Start in a standing position with feet under hips, hinge into a deep good morning (like a hang clean) and jump as high as you can. When landing move feet to squat width(Shoulder width) and stop downward momentum before or at a parallel squat.
Metcon:
20-19-18-17…-2-1
Object Swing*
1-2-3-4-5…-18-19-20
Burpees
*Find a household object that allows you to swing it safely.