Fitness Heroics – CrossFit Epically Awesome
In’s
30 clean pulls with empty bar
Yoga/Mobility
hamstrings with band
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
Squat Clean (5 x 2)
using 85% of 1 RM
WOD
11/20/15- clean workout (Time)
4 Rounds for time
Run 400 M
10 Burpees
10 Cleans
Rx: use 75% of today’s weight
Rx+ use 85% of today’s weight
Out’s
roll mid back
Superhero Training
Yoga/Mobility
glutes on box
Skill/Strength
Weightlifting
Reverse Lunges (3 x 8/ leg)
With the bar on your back. Perform a reverse lunge with your right leg and do all reps designated, followed by doing the same with your left leg.
Gymnastics
50 Pistol Pause (Time)
50 Pistols with a 2 second pause at the bottom.
WOD
11/20/15 SH (Time)
4 rounds for time
200 M row
3 cleans
6 pistols
9 o-t-b burpee
Rx:135/95
Rx+: 155/115