Verdant CrossFit, Verdant CrossFit North – CrossFit
ABS: Core Conditioning #15 (No Measure)
4-6 V-UP + V-SIT
10-20 Toe Touches
10-15 Bicycles
Do before WoD
Do for 10 Min
WoD: Metcon (Weight)
5 Sets
0:00 – 3:00 1500/1200M Row
3:00-6:00 12 Bench Press ~60-70%, 9 SA KB/DB Row
recorded weight is bench press weight for all sets
Will take 30 Min
BB: Push Jerk (1 1 1 1 1 1 1 1)
Power Jerk + Jerk – 2+1 (5 sec hold overhead on last rep)
70, 75, 5 sets of 80
BB: Push Press (6 6 6 6 )
@75%
behind neck push press
BB: Walking Lunges (10 10 10 )
Pre: Metcon (No Measure)
Spinning Game (all get in a circle and one person is one outside)
Bear Crawls Forward, Backward, Sideways
With cones run forward then backward for three distances working on stopping and reversing without pause. Not for speed
Pre: Metcon (No Measure)
Review Airsquat and Shoulder Press
(do 3 Rounds of 10 squat and 10 press w/ pvc)
Back squat (rack, hands, feet, bar position)
Work up to 4 x 5 w/ light weight and video kids
5 Rounds
12 Jumping Lunges
10 Goblet Squats
6 Burpees
Rest 2:00