Verdant CrossFit – Luke Work
2k Row (Time)
Max Effort 2k Row
use this to establish a real 2k max
immediately after do 100′ Handstand Walk with the goal to complete as fast as you can. 10′ sections must be unbroken.
Snatch (3 (85/1), 3 (88/1), 3(90/1))
1 Snatch from ground + 1 Snatch from hang above knee + 1 Overhead Squat
Snatch Grip Deadlift (103/4, 2 (105/4))
Stay true to the movement
Snatch Grip Push Press (3 x 5 @ 90% of Snatch)
If you can’t do this you need to video it and send it in.
Brûléed Filament (Time)
21 – 15 – 9
Echo Bike Calories
Burpee Pull-Ups
rest 2:00
12 – 9 – 6
Echo Bike Calories
Chest to Bar Pull-Ups
Toes to Bar
Goal is to have all gymnastics unbroken and smooth.
Parallette Freestanding Handstand Hold (Time)
4 Attempts for Max, record Max