Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 50 DU or 150 Singles
Yoga/Mobility
couch stretch
Warm-up
Ginger Clean and Jerk Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
6. Squat Clean and Press
7. Squat Clean and Push Press
8. Squat Clean and Jerk
Skill/Strength
Clean
Find NEW 1 RM
WOD
10/1/15 (AMRAP – Rounds and Reps)
12 Min EMOM
Even: 10 Wall Balls
Odd:10 Power Clean
Rx: WB: 20/14 Bar: 135/95
Rx+:WB: 20/14 Bar: 155/105
Out’s
2 min single step jump rope
Superhero Training
Yoga/Mobility
bar stretch for shoulders
Skill/Strength
Snatch Grip Push Press (3 x 3 )
Work up to a heavy set then do 3 x 3 at that weight
Pistols (1 x ME)
4 min
WOD
10/1/15 SH (AMRAP – Rounds and Reps)
15 Min AMRAP
15 KB Swings
10 Toes-2-Bar
5 OH squats
Rx: 53 KB/ 115 35KB/ 85
Rx+: 62 KB/ 135 44 KB/95