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Category: Workout of the Day

07232021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite EMOM: Metcon (Weight) 10 EMOM 10 SA KB Swing Use this EMOM to focus on KBS form, adding hand-to-hand snatch progressions if possible WoD2: Metcon (Time) CHIPPER 40 Box Jump Overs 40 RKBS (44) 40 Push-Ups 40 Sit Ups 40 Burpees to 12″ Target

210723

Verdant CrossFit, Verdant CrossFit North – CrossFit Push Jerk (3 3 3 3 3) 75, 75, 75, 80, 85, 88 Cup of Judgement (Time) 30 Air squat 30 Dips 40 Air Squat 40 Shoulder Press (75/55) 50 Air Squat 50 Push Up (Rx = thighs off ground) 60 Air Squat

210722

Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) 14 EMOM 8 Double Dead KB Clean 10 Double KB Snatch WoD: Metcon (Time) 21-15-9 Chest to Bar Pull-Up Russian Swing (97/88) Push-Up

07222021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Metcon (No Measure) Come do Yoga at 12PM! Or come to any CrossFit class you’d like to!

210721

Verdant CrossFit, Verdant CrossFit North – CrossFit WoD1: Metcon (Time) 5 x 500-750M Row Nasal Breathing on the entire row find low, even pace rest 1:30 between then do 2k Row (Time) Max Effort 2k Row

07212021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Back Squat (4 4 4 4 ) Back Squat 4-4-4-4 70/75/80/80% WOD: Metcon (AMRAP – Reps) 4 Rounds 2:00 on/2:00 off 14 DB Thruster (25) Max Burpee Over DB (in remaining time) Record total # of burpees!

07202021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite 30 EMOM Row (Calories) 30 EMOM Choose a cal count and do do this for 30 minutes on the rower RX = 20/17

210720

Verdant CrossFit, Verdant CrossFit North – CrossFit Back Squat (3 3 3 ) 90, 95, 100? goal is to find a new 3RM backsquat be safe and smart make sure you know how to bail WoD: Metcon (Time) 15-10-5-3 BW Back squat (needs to not be over 70% of 1RM) Deficit HSPU 6″/4″

07192021

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite Bench Press (3 3 3 3 3 3) Bench Press 6×3 Start around 70% and see if you can build in weight Chin-Ups 3×3-8 *superset 3 rounds of bench with chin-ups Strict Chin-Ups (x) WoD: Metcon (AMRAP – Rounds and Reps) 6 AMRAP 5 Pull-Ups/Ring Rows 50 […]

210719

Verdant CrossFit, Verdant CrossFit North – CrossFit Deadlift (6 6 6 6) banded deadlift immediately after finishing each set do 10 kickstand KB RDL work with the same weight on the DLs goal is to create tension throughout the lift, don’t rocket to the bottom. WoD: Metcon (Time) 12 Deadlift 75/55 10 Toes to Bar […]