Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (5 5 5 5 5)
Do 5 x 5 @ 60% of Deadlift
This is to prep yourself for the medium/light weight of the workout.
2014 Regional Workout Event 6 (Time)
Time Cut Off 21 minutes
50 cal row
50 box jump over
50 deadlifts 185/125
50 wallballs 20/14
50 ring dips
50 wall balls
50 deadlifts
50 box jump over
50 cal row
If you can do 15 Strict Ring Dips you are cleared to do 50 Kipping Ring Dips. If not, please scale to 15-25 ring dips
HOME: Metcon (Time)
Warm Up:
3 Rounds
10 High Skips
10 Air Squats
10 Arm Circles
10 Alt Toe Touches
Strength:
w/ DB/KB
5×5 SL Deadlift w/ 3 sec decent, explode from the floor
Metcon:
Time Cut Off 21 minutes
30 Burpees
50 Jump Squats
50 Deadlifts
50 Thrusters
50 Dips between chairs
50 Thrusters
50 Deadlifts
50 Jump Squats
30 Burpees