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012815

27
Jan

012815

CrossFit Credence – CrossFit

Warm-up 5 (snatch day) (No Measure)

3x

15 pvc pass throughs

10 OHS

5 muscle snatchs

20 jacks

A: Hang Power Snatch

9 reps of Hang Power Snatch starting at 65% of 1RM hang snatch and building to a heavy final 2 reps, rest up to 1min betw reps

B: Metcon (AMRAP – Reps)

3xAMRAP3 resting 1 min between

3 power snatches

6 KBS

9 Jumping squats

Metcon (Time)

15-12-9

Power snatch 65/95

Ring rows (make these as hard as possible)

Push-ups

RX

7-5-3

Squat snatch 95/135

Muscle-up (sub C2B pull-ups and ring dips doubling reps)

Rx+

7-5-3

Squat Snatch 115/165#

Muscle-Ups

Cash Out

Shoulder mobility

Additional Work

Skill:

perform 25/25 Pistols with 25/35# KB

10/10 Turkish GU 35/55# KB

20 Strict Chin-ups

VOD “Verse of the day”

But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us.

—2 Corinthians 4:7