Category: Workout of the Day

190517

Verdant CrossFit - CrossFitPower Snatch (3 + 3)Work to 2 sets of 3+3 at 85% of Powersnatch 3 Powersnatch, drop after each snatch, on final snatch do 3 Overhead squatsMetcon (AMRAP - Rounds and Reps)9 Min AMRAP 6 Power Snatch 10 Overhead Squat 8 Burpees

190516

Verdant CrossFit - CrossFitWarm-up (No Measure)Line Drills + Dynamic Stretching Hollow + Super man on Floor 4 sets 4 sets of Planche Hold (or plank) 4 Sets X Strict T2B (Keep chin tucked)L-Sit (1)4:00 to Accumulate as much time as possible Plan on Holding Tuck PositionMetcon (Time)2 Rounds 200M Farmer Carry 70/53 100' Lunge Single [...]

190515

Verdant CrossFit - CrossFitWarm-up (No Measure)400M Run Warm Up - focusing on Monday's Work if possible 3 Rounds 5 Push Ups 10 Scap Push Ups 8 Reverse V Ups 8 CubansBench Press (8 8 8 8 )close grip only sets of 8 gradually increasing weightBent Over Row (8 8 8 8)supinated grip!Metcon (Time)30 RKBs 70/53 [...]

190514

Verdant CrossFit - CrossFitWarm-up (No Measure)Row 650 - think of the DL while you row Inch Worms Banded Good Morning PVC DL Work (Heels, Shoulders, Lower Lumbar) PVC Sumo DL HP after DLDeadlift (8 6 4 4 )8 DLs @ 65% 6 DLS @ 75% 4 DLs @ 80% x 2Metcon (Time)25 Sit Ups 21 [...]

190513

Verdant CrossFit - CrossFit ()Metcon (Time)6 x 200m Run :45 rest Not a sprint, working on mechanics and trying to hit mile pace per run.Metcon (Time)800m Run 100 Air squats 75 Push Ups 50 Pull Ups 800m Run no partitioning

190511

Verdant CrossFit - CrossFitWarm-up (No Measure)750M Row Banded Shuffle PVC Warm Ups as a class take 3 attempts after a 6 min warm up. 6 EMOM 3 Snatches 3 Clean and JerksSnatch (1)Clean and Jerk (1)Metcon (Time)30 Clean and Jerk 135/95 30 Snatchpower or full, up to you

190510

Verdant CrossFit - CrossFitWarm-up (No Measure)3 Rounds of warm up (increase speed) Row 250M 8 Reverse V - Ups 8 Push Ups or 5 Floor HSPU HSPU work, find lunge weight or scaleMetcon (AMRAP - Rounds and Reps)22 Min AMRAP Row 500M 20 Lunge 1 Arm OH 70/53 14 Hand Stand Push UpCount Row as [...]

190509

Verdant CrossFit - CrossFitWarm-up (No Measure)400M Run 35/26 RKBs for :90 53/35 RKBs for :60 Roll the things 5:00 Static Stretch no holds longer than :60 (10:00 total)Metcon (No Measure)Back to Basics #4 30 Lunge to HS 40 HS Shoulder Taps 3:00 Handstand Hold Ring Hold Top 5 x :12//:10 Top Ring Swing 4 x [...]

190508

Verdant CrossFit - CrossFitWarm-up (No Measure)Warm UpFront Squat (3 3 3 3)4 Sets of Tempo Front Squats try all sets at 70% 2-2-X-2Metcon (Time)Time to Sprint: 28 Thrusters KB 53/35 30 Burpees to Bar

190507

Verdant CrossFit - CrossFitKB Strict Press (6 6 6 6)work to heaviest 6 on each arm possibleMetcon (Time)4 Rounds 100M SB Carry (Heavy) 5 Bar Muscle Ups or 5 Muscle Ups 10 SB Push Press (Light)