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 BB OHS
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
Then
2 Rounds
10 Groiners
10 Air Squats
Strength:
Tempo Goblet Squats
4 sets of 7 reps
(3-3-X-2)*
(Down- Hold-Up-Recover)
*No different than when we do tempo in class
Metcon:
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.