Fitness Heroics – CrossFit Epically Awesome
In’s
50 external rotations with 5 # plates for shoulders
Yoga/Mobility
Bar stretch for chest/shoulders
Weightlifting
3 rounds for warm up with empty bar
5 snatch pulls
5 muscle snatch
5 power snatch
Warm-up
Weightlifting
Snatch (1×1)
Find new 1 RM
15 min practice
WOD
10/26/15 (Time)
15-12-9-6-3 Reps for Time:
OH Squat
Box Jumps
Pull Ups
Rx:85/65 ; 24/20 ; Any pull up modification
Rx+: 95/75 ; 30/24; strict, kip, or butterfly
Out’s
25 ring rows
Superhero Training
Yoga/Mobility
hip flexors
Skill/Strength
Weightlifting
Clean (3 x 2)
Gymnastics
Bar Muscle-ups (3 x ME)
practice skill progressions if needed
WOD
10/26/SH 1 (AMRAP – Rounds and Reps)
12 min ETMOM ( 6 Rounds)
1 squat clean
1 clean
3 burpees
Rx: 75% 1 RM
Rx+: 85% 1 RM