Fitness Heroics – CrossFit Epically Awesome
In’s
25 cleans with empty bar
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 Complex with Front squat (5 x 1)
1 rep:
1-Hang clean
1-Clean
1- Front squat
Find heaviest weight to perform the complex without letting go of the bar.
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Out’s
50 sit ups
Superhero Training
Yoga/Mobility
double ball roll upper back
Skill/Strength
Snatch Complex (3 x 1)
1 Rep=
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 High Hang Squat Snatch
Gymnastics
Bar Muscle-ups (3 x ME)
WOD #1
10/14/15 SH #1 (AMRAP – Rounds and Reps)
7 Min AMRAP
7 Power Snatch
14 Wall Balls
Rx: 95/75
Rest 3 Mins then do WOD #2
WOD #2
10/14/15 #2 (Time)
2 rounds
500 M row
6 clusters
12 Plate jump Burpee (#45)
Rx:95/75