Verdant CrossFit, Verdant CrossFit North – CrossFit
Deadlift (5 5 5 5 )
Banded Deadlift – Try 50% for sets of 5.
Beginning positioning is very important.
Reset after each lift.
WoD: Metcon (Time)
6 Min AMRAP
15 Deadlifts 185/125
15 Box Jumps 24/20
BB: Front Squat (4 4 4 )
85, 90, 80
BB: Snatch (3 3 3 3 3 3 )
1 Snatch DL + 2 Snatch
BB: Snatch Extension (4 4 4 )
100%
PRE: Metcon (No Measure)
Obstacle course relay
Line Drills
Air Squat Relay
Back Squat Review w/ PVC
Learn the KB Deadlift (One KB)
4 x 8 KB DL, Building but keep it light
12 min AMRAP
12 KB DL
10 Jumping Squats
8 Parallette lateral jumps
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Teen: Metcon (No Measure)
“Lower Body Warmup 1:
2×1 min Plank on Forearms.
a. Reverse Lunges Sliders and Side Lunges 2 x 15
b. 2×5 Cossack Squats
c. 2×5 Tuck Jumps
d. 2×10 hamstring curl
3 Rounds:
● 10 Deadlift @ 50%
● 2 min. Row
2 min. rest between rounds
5 min. intermission
Part 3
30-20-10 reps of:
KB Swings
Jumping Lunges