Verdant CrossFit, Verdant CrossFit North – CrossFit
Ellen (Time)
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 20-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
10 burpees
12 dumbbell snatches
9 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 10-lb. DBs ♂ 20-lb. DBs
Back Squat (5 5 5 5)
75, 80, 85, 85
do this after WoD
HOME: Metcon (Time)
Warm Up:
3 Rounds
10 Air Squats
8 Lunges w/ a Twist
6 Inch Worms
4 Push-Ups
-Then-
Mobility:
Childs Pose 1:00(elevate arms if needed)
Pigeon 1:00 ea
Pec Stretch 1:00 ea
Metcon:
“Andi”
For Time:
100 Hang Power Snatches
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats
*This is meant to be light and fast. A broomstick would make a great object for this.