Verdant CrossFit, Verdant CrossFit North – CrossFit

Snatch Balance (2)

2 Snatch Balance + 2 OHS for 4 sets trying to work towards 100% snatch or heavier

you may want to record your OHS below as well

Overhead Squat (4)

if you are new to OHS don’t do snatch balance, just do 4×4 OHS

either work to heavy 4 or do 4 x 4 with medium weight

WoD: Metcon (Time)

3 Rounds

14 Ring Dips

14 Overhead Squat (135/95)
If you can’t OHS or can’t do much weight, change the workout to

3 Rounds

14 Ring Dips


10 Back Squat 185/125

HOME: Metcon (Time)

Warm Up:

Tabata: (:20 work/:10rest for 4:00)

Odd: High Knees

Even: Push- Up to downdog


2 Rounds

10 Groiners

10 Air Squats


Tempo Goblet Squats

4 sets of 7 reps


(Down- Hold-Up-Recover)

*No different than when we do tempo in class


3 Rounds

14 Dips*

14 Object Squats*

1:00 Straight arm Plank

*For dips if two chairs or benches can be brought close together use those. Stand between the two chairs place hands with thumbs pointed forward and fingertips pointing out next to hips. Make sure elbows move backward not sideways.

*If an object is available that allows you to overhead squat, use it. A goblet squat, front squat, or air squat can all be used though.