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