Verdant CrossFit, Verdant CrossFit North – CrossFit
Power Snatch (3 3 3 )
Unbroken 3 rep power snatch try for 70, 70, 70
WoD: 2021 Quarterfinal Test 5 (Time)
9-6-3
Snatch (any snatch) 185/135
Burpee Box Jump 30″
time cut off 7 min
goal is no fails, no falls, and finishing
1-Mile Run (Time)
Max Effort 1-Mile Run
rest 5:00 after WoD
HOME: Metcon (Time)
Warmup:
With a 7 minute running clock & a sectioned off space for line drills, do:
Zombie kicks, jog back
Playground skips, jog back
High Skips, jog back
Walking Lunge w/ Twist, jog back
Spiderman crawl, job back
Metcon:
KB DT*
5 Rounds
12 KB Swings
9 KB Cleans
6 KB Push Press or Jerk
*May also use DB
Rest 5:00, then:
1-Mile Max Effort Run
Log mile time into appropriate section and Metcon time for this!