210301

Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD: Metcon (AMRAP – Rounds and Reps)

13 AMRAP

10 Thruster over Box (Do a SA Thruster on one side, step over, then the other arm)*

10 Push Press (95/65)**
1 Rep is 3 reps 1 Thruster + Step over + 1 Thruster

** every round increase 20/10lbs (115/75, 135/85, 155/95, 175/115, 195/125)

Shoulder Press (6 6 6 6)

40-60% superset with most difficult strict HSPU you can do for 3 reps

HOME: Metcon (AMRAP – Rounds and Reps)

Warm Up:

4 Rounds

16 Mountain Climbers

8 Air Squats

4 Inch Worms+ Push-up

Metcon:

13 min AMRAP

10 SA Thrusters over Chair/Box/Bench*

10 Push-Ups

Strength:

Tempo Seated Shoulder Press

4 sets of 5 reps each side

(X-2-3-2)

(Up-Top Hold-Down-Rest)
* Do a SA Thruster on one side, step over, then the other arm. Pick a stable safe object to step over.

1 Rep is 3 reps; 1 Thruster + Step over + 1 Thruster