200904
Verdant CrossFit, Verdant CrossFit North – CrossFit EMOM: Metcon (Weight) 10 EMOM Odd: 8 Front Squats @ 55% Even: 10 Chin-Ups WoD: Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 14 Walking Swing to Lunge 53/44 14 SA Thrusters (7 ea.) 7 Ring Muscle – Ups*Scale to most difficult RMU variation possible.
200903
Verdant CrossFit, Verdant CrossFit North – CrossFit ABS: Core Conditioning #6 (Time) 3 Rounds :30 Hollow Flutter Kick (can use a KB over chest) 20 alt SL V-Up 15 Gymnastics Crunch 10 Low to High Plank transitions :30 restfind a balance between doing this for speed and doing this for time. HS: Metcon (No Measure) […]
200902
Verdant CrossFit, Verdant CrossFit North – CrossFit Power Clean (3 3) Work up to 2 x 3 above the workout weight. Both sets should be heavier. Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 30 Wall Ball 750M Row 5 Power Cleans 225/155 15 Ring DipGoal is to use a heavy power clean if […]