Verdant CrossFit, Verdant CrossFit North – CrossFit
GYM: Metcon (Time)
400M Run
(wait for closest full minute)
6 EMOM
Odd: 15/12 HSPU
Even: 15 Pull-Ups
400M Run
6 EMOM
Odd: 15 T2B
Even: 15 Ring Dip
400M Run
RX+ = Do Strict HSPU and C2B; BMU x 8, Muscle-Up x 8
POST: Metcon (Time)
50 V-Ups
Cash Out
BB: Power Snatch (1)
For Barbell
Power Snatch + Hang Snatch
Snatch Complex – 5 min to complete all sets.
1st Set: Work at 75% of your 1RM Snatch. 1 + 2
2nd Set: Work at 70% of your 1RM Snatch. 1 + 3
3rd Set: Work at 65% of your 1RM Snatch. 1 + 5
Increase from last time
BB: Front Squat (2 2 2 2)
4 x 2 @ 80%
Snatch Grip Deadlift (5 5 5 5 )
Goal is a deficit 4 x 5 @ 60%