Fitness Heroics – CrossFit Epically Awesome
In’s
Good mornings 3 x 15 with empty bar
Yoga/Mobility
couch stretch
Warm-up
6 min Bar warm-up #2 (No Measure)
1 Minutes of Burpees
FOLLOWED BY…
5 minutes of
5 Push-ups
5 Cleans
5 Jerks
5 Back Squats
Skill/Strength
Back Squat (1 RM )
Today is 1 RM day !
WOD
11/1/16 (AMRAP – Rounds and Reps)
10 Min ARMAP
30 DU or 90 singles
10 hang power cleans
30 DU or 90 singles
10 thrusters
Rx: 95/65
Rx+:115/85
Out’s
3 x 10 toes to bar or haning leg raises
Superhero Training
Yoga/Mobility
lat stretch
Skill/Strength
Snatch (5×1 @80%)
Gymnastics
accumulate 3 min in an L-sit position for 2 sets
WOD
11/1/16 SH (Time)
3 rounds for time
15 Deadlifts
15 HSPU
5 bar muscle ups
Scaled: 135/95; seated dumbbell press; chest to bar pull ups
Rx: 225/155