Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (6 6 6 6 6 6)
6 EMOM
6 Reps 60-75%
goal is to do all at the same weight
Metcon (AMRAP – Rounds and Reps)
16 AMRAP
HRPU 20
Assault Bike 30/20
Push Press 15 (135/95)
HOME: Single Leg RDL (5, 5, 5, 5ea)
Control the weight down for 3 seconds
If single-leg presents too great of a challenge do a regular deadlift with weight between legs. Use same tempo
HOME: Kneeling Single Arm Press (5, 5, 5, 5)
Superset with RDL
HOME: Metcon (AMRAP – Reps)
10 Rounds
Every 1:30
10 KB/ DB Clean and Jerks
12 Pistol Squats*
* If Pistols cannot be done Jumping Lunges, Bulgarian split squats, or Reverse lunges make great alternatives.
Score is number of pistols. Do the same number each round.