13
Jan
011415
CrossFit Credence – CrossFit
Back Squat Day (No Measure)
3x
10 back squats w/bar only
10 mountain climbers
10 lunges
A: Back Squat (8×2 reps starting at %75)
B: Metcon (No Measure)
EMOMx16
Even: 3 back squats at %70
Odd: 30 second plank hold
Metcon (AMRAP – Reps)
30sec on, 20 sec off for 5 rounds
max reps pull-ups
max reps box jumps 20/24in
100m shuttle ME
Cash Out
Hip mobility
Additional Work
3000m row at tempo immediately into a 3-min ME for distance on airdyne
Squat Clean and Jerk: rest up to 90sec betw sets
3 at 70% of 1RM
3 at 75%
3 at 80%
3 at 85%
3 at 90%
rest to recover
4 x 20 Wall Ball UB, 20# to 10ft, rest 20sec betw sets
VOD “Verse of the day”
Be devoted to one another in brotherly love. Honor one another above yourselves.
—Romans 12:10