Verdant CrossFit, Verdant CrossFit North – CrossFit
Front Squat (3 3 3 5 5 5)
3 x 3 Tempo Front Squat @ 60-70% 3-2-X – 3
Then do 3 x 5 @ 50% of less focusing on SPEED (don’t rock to your toes to make this happen!)
WOD: Metcon (Time)
60 Walking Lunges w/ KB 1 OH/1 Front Rack (35/26) RX+ = 53/35
50 S2OH
BB: Front Squat (1 1 1 1)
3 Front Squat Pause :03 and 3 Pause Jerk Dip :03
@ 75%
1 = 3 + 3
BB: Snatch (1)
Work to 90%
BB: Clean and Jerk (1 1 1)
3 x 1
85%
TEEN: Metcon (No Measure)
Make Up Day 3
PRE: Metcon (Time)
Bear Crawl Tag
Crab Walk Tag
Review KB Deadlift
Learn to KBS
4 x 10 KBS
5 Rounds
Run to Wall (?) and Back
15 KBS
15 Burpees