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