210907

Verdant CrossFit, Verdant CrossFit North – CrossFit

Metcon (Distance)

Nasal Breathing on Rower

3:30 x 4 with 2:00 Rest

Metcon (Time)

50 Deadlifts 135/95

50 Cal Row

BB: Power Snatch (3 3 3 3)

MALE DO 3 REPS

FEMALE DO 5 REPS

ALL AT 80%

BB: Snatch (2 2 2 2 2)

80, 80, 85, 85, 85

BB: Snatch Grip Deadlift (5 5 5 5)

100, 100, 105, 105

BB: Landmine Press (6 6 6)

DO A :05 DESCENT EACH PRESS X 6 EA.

RUN: Metcon (Distance)

Running Joint/Muscle Strengthening:

Lower Leg 2 x 25 each

Straight legged Calf Raise

Bent Legged Calf Raise

Tib Raises