Verdant CrossFit, Verdant CrossFit North – CrossFit
Clean (2 2 )
Goal is to do a squat clean
85%
don’t touch and go, just drop between
WOD: Metcon (Time)
10 Squat Clean 155/105
15 Toes To Bar
8 Squat Cleans
20 Toes to Bar
10 Squat Clean
15 Toe to Bar
RUN: Metcon (No Measure)
Running Joint/Muscle Strengthening:
Single Leg Bounding 4 x 20m/side
Rebounding Jumps 4 x 10 (short height)
2 x 20 ea
Tip toe walk
Heel Walk
BB: Power Clean (3 3 3 3)
Do 2 Power Clean and 1 Hang Power Clean
all at 80%
BB: Front Squat (3 3 3)
80 80 80
BB: Back Squat (5 5 5)
70 70 70