Verdant CrossFit, Verdant CrossFit North – CrossFit
Romanian Deadlift (6 6 6 6)
Superset with slider ham curls x 10-20
use ~50% of 1RM DL
WoD: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells
♀ 45-lb. DBs ♂ 70-lb. DBs
Scaling:
This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells
♀ 35-lb. DBs ♂ 50-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 assisted push-ups
♀ 15-lb. DBs ♂ 20-lb. DBs