CrossFit – Wed, Nov 1


Happy Birthday Nicole D!!

Happy Birthday Silvia C!!

Verdant CrossFit, Verdant CrossFit North – CrossFit

Warm-up: (No Measure)

20 Side to Side Chest Openers

1:00 Squat opener(Bottom Hold)

1:00 Full T Hip Opener(Both arms reach up for each rep)

:30 Active Frog

5 Inchworms

10 Tempo Air squats

10 Barbell Front rack rotations

10/7 Tempo Push-ups

15 Air squats

10 Barbell Clean Deadlifts

10 Regular speed Push-ups

20 Air Squats

10 Barbell Muscle Cleans

Power clean Progression

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Power Clean (Rest 3:00 after The Chief

Then take 7:00 Minutes to establish a 3RM Unbroken)