210218

Verdant CrossFit, Verdant CrossFit North – CrossFit

EMOM: Metcon (Weight)

12 EMOM

Odd: 10 Push Jerk (not push press) @ 60-70%

Even: Row 250M/215M
Goal here is to work on heavy (relatively) overhead while taxed from a near minute effort on the rower.

SPR: Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

20 OH DB Walking Lunge 50/35

5 Ring Muscle-Ups*S
Scale to Ring Transition, Pull-Up, Chest-to-bar, or Bar Muscle-Up

HOME: Metcon (Weight)

Warm Up:

3 Rounds

4 Push-Ups

6 Lunge + double-arm reach up

8 Cat/ Camel

10 Zombie Kicks

12 Arm Circles

14 High Knees

Metcon 1:

12 EMOM

Odd: 5ea Single Arm Push Jerk*

Even: :45 Running in place/Short distance run(Under 1:00)**
*Be Virtuous in your movement, this is a push JERK, not a push PRESS. If a light object is all that is available do 7 reps on each side instead of 5.

**If a bike or rower is available use those, this is a sprint. If running is all that is available keep the run short and fast.

HOME: Metcon (AMRAP – Rounds and Reps)

Metcon 2:

6 MIN AMRAP

20 OH Object Walking Lunges*

10 Dips between chairs**
*If keeping an object compromises our positioning bring the object into front rack.

**Scale number of dips if needed, if a pull-up bar is available use it.