Verdant CrossFit, Verdant CrossFit North – CrossFit
EMOM: Metcon (Weight)
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)
6 Lunge + double-arm reach up
8 Cat/ Camel
10 Zombie Kicks
12 Arm Circles
14 High Knees
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)
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.