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