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Category: Workout of the Day

12
Apr
2019

190413

Verdant CrossFit – CrossFit Warm-up (No Measure) Row Practice Banded Good Morning RKBs Deadlift (3 x 3) Work up to 3 x 3 @ 70%. 70% needs to be above workout weight! Metcon (5 Rounds for distance) Interval Weight Training 5 Rounds 7 Deadlift 275/200 1:00 Row rest 2:00

12
Apr
2019

04122019

Verdant CrossFit – Verdant Lite Warm-up (No Measure) Bro Out, Show Out TONIGHT! 6:15pm. Come hang out! Warm-up Warm-up (No Measure) 2-3 Rounds 10 PVC Wide Stance Goodmorning 5 PVC Pass Thru 5 PVC High Pull 10 PVC Sumo Squat 5 each Quadruped Twist Weightlifting Hip Extension (3×10) On GHD machine, hinge from hips, maintain […]

11
Apr
2019

190412

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Line Drills Squat Warm Up Split Jerk/Clean Work DB Demo Split Jerk (4 4 4 ) ascending 65, 70, 75 Metcon (AMRAP – Reps) 1. DB Split Clean 2. Burpees 3. DB Squat Clean 4. Box Jump 5. Rest 3 Rounds Goal is max reps at […]

10
Apr
2019

04112019

Verdant CrossFit – Verdant Lite Warm-up (No Measure) Stretch Class at 8:15am & 12:00pm

10
Apr
2019

190411

Verdant CrossFit – CrossFit Warm-up (No Measure) Take a ball and smash the pecs, tris, and quads. If it’s too tender use a roller instead. 6 min smash. Stretch out OH position – Roller/KB stretch 3 x :30 10 cossack squats + 15 airsquats Muscle-ups (x x x x x x) if we can’t do […]

9
Apr
2019

190410

Verdant CrossFit – CrossFit Warm-up (No Measure) Warm Up Bench Press (6 6 6 6) Strict Chin-Ups (x x x x) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP Cindy 5 Pull – Ups 10 Push Ups 15 Airsquats goal is someone getting to 20 rounds

8
Apr
2019

190409

Verdant CrossFit – CrossFit Warm-up (No Measure) Row 500M KB DL, Swings How to Kip Dips Progressions for Dips SB Clean SB Muscle Clean (2 2 2) do 3 sets of 2 at the same weight above workout weight Metcon (Time) 55/50 Cal Row 30 CJ w/ SB 30 Ring Dip 30 Burpee over bag […]

8
Apr
2019

04082019

Verdant CrossFit – Verdant Lite Warm-up Warm-up (No Measure) Line Drills – Lunge & Reach – Inch Worm – Bear Crawl – Over Under Lateral Steps – Crab Walk Then, 5 Kang Squats 10 Chinese Squats 5 Stationary Lunge each 10 Ring Scap Rows 10 Ring Rows (palms down, pull to sternum) :30 Hollow Hang […]

7
Apr
2019

190408

Verdant CrossFit – CrossFit Warm-up (No Measure) 750m row Increase every 250m 20 warm up air squats and then 15 perfect air squats Front rack warm up Post FSQ pull up warm up Front Squat (3 3 3 3) Start at 60% and if possible increase 3 – 2 – X – 2 three down, […]

5
Apr
2019

190406

Verdant CrossFit – CrossFit Warm-up (No Measure) Run 400M Banded Good morning, Inch Worms, Cossack Squats, Sumo Good mornings RKBs PVC/BB DL Practice Deadlift (3 3 3 3) 70, 75, 80, 85 Metcon (Time) 15 – 12 – 9 Deadlift 275/180 Bar Facing Burpeethis is meant to be a sprint, DLs don’t need to be […]