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123014

30
Dec

123014

CrossFit Credence – CrossFit

warm-up 1 (No Measure)

Metcon (Weight)

A) OTM for 5min

3 Power Snatch at 65-70% of 1RM snatch phyf

rest 3-5min

6 reps of snatch, start at 80% of 1RM

Metcon (No Measure)

B) EMOMx14

Even: 3 power snatches

ODD: 40 seconds max double unders or singles

Metcon (Time)

Champ

3RFT,

7 Thruster 65/95

11 pull-ups

5 DB presses

Boss

3RFT

7 Thruster 75/125#

11 CTB Pull-up

5 HSPU

Big Daddy

3RFT

7 Thruster 75/125#

11 CTB Pull-up

5 Parallette HSPU

Metcon (AMRAP – Reps)

Cash Out

4 min shouler mobility

If there is time:

3 rounds resting 1min betw rds and no rest betw movements

max reps ring rows (feet on 12in box)

max reps push-ups with 25# plate on back

max reps TTB UB