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Monday 01/26/15

25
Jan

Monday 01/26/15

CrossFit Credence – CrossFit

Warm-up 3 (No Measure)

2 min jump rope (any style)

3x

8 presses w/bar

8 plank ups

8 medball cleans

A: Push Jerk (2-2-2-2-1-1-1)

B: Metcon (No Measure)

Every 2 min for 7 rounds

Max reps shoulder to overhead

30 double unders or 60 singles

Metcon (Time)

Champ

4 rounds resting 1:1

8 strict pull-ups

8 push-ups

4 Hang Squat Clean 65/95#

80 single unders

RX

4 rounds resting 1:1

4 Muscle-ups or 8 C2B pull-ups and 8 ring dips

4 Hang Squat Clean 105/155#

40 double unders

RX+

4 rounds resting 1:1

4 Muscle-ups

4 Hang Squat Clean 105#

40 double unders

Cash Out

Stretch shoulders

Additional Work

10min high tempo on bike

VOD “Verse of the day”

For it is commendable if someone bears up under the pain of unjust suffering because they are conscious of God.

—1 Peter 2:19

Believe