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CrossFit – Sun, Mar 9 zone 2 (Checkmark)

CrossFit – Sat, Mar 8 Metcon (Time) 3 Person Team 5 Rounds For Time: 10 Shuttle Runs 10 T2B + 10 Push-ups 15/10 Calorie Row 5 Mats down and 5 Mats back = 1 shuttle runs Each person in a station. follow the person in front of you.

CrossFit – Fri, Mar 7 Power Snatch (3×3 3×2 3×1) On the Minute x 9: Minutes 1-2-3 (3 Power Snatches) Minutes 4-5-6 (2 Power Snatches) Minutes 7-8-9 (1 Power Snatch) Start at 60% and build log 3×1 Metcon (Time) 5 Rounds For Time: 10 unbroken Power Snatches 95/65 15/12 Calorie Echo Bike If you take

CrossFit – Wed, Mar 5 Deadlift (5×2 build in weight) 5×2 build in weight aim for 75-85% 1-2 minutes rest between sets Metcon (Time) 3 Rounds for time: 10 Clean & Jerks 135/95 400m Run goal is sub 15 Extra Work (Checkmark) 3 Sets 15 Good Mornings 1 minute wall sit march Weight should be

CrossFit – Tue, Mar 4 THOUGHTS AND PRAYERS FOR LESLIEOne of Verdict Ridge's most recognizable and popular members, Ms. Leslie Auton, has experienced a major medical episode. She is currently sedated and on a ventilator at Atrium Main in Charlotte. Shane, and the family, have asked us to notify the membership of Leslie's situation so

CrossFit – Mon, Mar 3 Back Squat (5×2 building in weight) Goal is 75-85% Rest 1-2 minutes between sets We will finish up our strength with 4 weeks of Heavy doubles. Our focus will be lifting near maximum weights for two reps. We will progress from more sets with shorter rest at lower percentages to

CrossFit – Sun, Mar 2 Zone 2 (Checkmark) 45-60 minutes 3 minutes each machine Ski Erg C2Bike Rower Echo Bike or 200m jog mystery station

CrossFit – Sat, Mar 1 Partner WOD (Time) 5 Rounds for time: 20 pull-ups 20 Hang cleans200 Meter Run20 Front Squats 115/85 ADV RX 135/95 C2B

CrossFit – Fri, Feb 28 Floor Press (5×1) Floor Press5 x 1 • Build In Weight To Technical Failure • Aim for ~85-92%+ of 1RM • Rest 1-3 Minutes Between Sets Score: Heaviest Load Open 25.1 or this workout Metcon (AMRAP – Rounds and Reps) AMRAP 12: 9 Air Squats6 Hand-Release Push-ups3 Power Cleans, 135

CrossFit – Thu, Feb 27 Metcon (AMRAP – Reps) On the Minute x 20: Minute 1: Bike Calories Minute 2: AbMat Sit-ups Minute 3: Double Unders Minute 4: Rest Score: Total Reps