021815

CrossFit Credence – CrossFit

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

3x

15 pvc pass throughs

10 OHS

5 muscle snatchs

20 jacks

A: Squat Snatch

4 reps at 70% of 1RM hang snatch

4 at 75%

6 at 80%

6 at 85%

B: Metcon (AMRAP – Reps)

EMOMx14

Even: 5 power snatches @%50-%65

Odd: Max double unders in 40 seconds

Metcon (Time)

Happy Birthday Coach Dave Timm!!!

For time:

29 calorie row

29 front squat 75/115# (RX+ 100/145#)

29 pull-ups (RX+ CTB)

29 box jumps 20/24in

29 TTB

29 push-ups 10/25# plate on back (RX+25/45)

29 calorie row

Metcon (Time)

REST 2:29 seconds

29 burpees for time (Dave does 2 burpees extra for every member that beats him)

Cash Out

Shoulder mobility

Additional Work

20min tempo on air dyne

VOD “Verse of the day”

Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.

—1 Peter 5:6-7