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01/05/15

4
Jan

01/05/15

CrossFit Credence – CrossFit

warm-up 4 (No Measure)

3 rounds 10 reps of each

-Banded good mornings

-Banded pull aparts

-Banded foot crossover walks

-Banded pass overs

-Air squats

Metcon (Weight)

Strength A

HB Back Squat: rest up to 90sec betw sets

5 at 65% of 1RM

5 at 70%

5 at 75%

3 at 80%

2 at 85%

2 at 90%

2 at 90-95% phyf

Metcon (No Measure)

Strength B

Every 2 min for 7 rounds

200m row

15 goblet squats

Metcon (Time)

WOD

Champ

4 Rounds resting 1:1

10 pull-ups

10 push-ups

6 Thrusters at 65/95#

20 squats as fast as possible!

Boss

4 Rounds resting 1:1

5 Muscle-Ups or 10 C2B pull-ups and 10 push-ups

6 Thrusters at 75/115#

20 squats as fast as possible!

Big Daddy

Boss

4 Rounds resting 1:1

5 Muscle-Ups

6 Thrusters at 85/125#

20 squats as fast as possible!

Metcon (AMRAP – Reps)

Additional Work

Accumulate 90sec of L Sit hold resting 20sec betw breaks

rest to recover

Tabata Double Unders

VOD “Verse of the day”

But you are a shield around me, O LORD; you bestow glory on me and lift up my head.

—Psalm 3:3