Fitness Heroics – CrossFit Epically Awesome
In’s
50 Air Squats
Yoga/Mobility
1 min bottom of the squat hold
1 min Down Dog
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch Complex (3 x 1)
1 rep:
1-High hang snatch
1-Hang snatch
1- Squat Snatch plus 3 OH squats
Find heaviest weight to use for the entire complex without letting the bar go!
WOD #1
10/17/15 (Time)
4 Rounds For time
5 Power Snatches
10 Alternating Pistols
15 Push ups
Rx:95/75
Rx+:115/85
Record time and Rest 3 Mins before WOD #2
WOD #2
10/17/15 SH #2 (Time)
75 SDLHP for time
Rx:95/75
Rx+:115/85
Use a bar but change the weight if needed from WOD #1
5 Min Time Cap!!!
Out’s
20 iron mikes (r+l = 1)
Superhero Training
Yoga/Mobility
couch stretch
Skill/Strength
Weightlifting
Snatch Grip Deadlift (5 x 8)
Gymnastics
Close/ Narrow Grip Push Ups (3 x ME)
WOD
9 Min AMRAP (AMRAP – Rounds and Reps)
5 squat cleans
7 OTB burpees
Rx:135/95
Rx+:155/105