Fitness Heroics – CrossFit Epically Awesome
In’s
practice jerk with empty bar
Yoga/Mobility
foam roll lats
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 and Jerk (1 x 1 )
Find new 1 RM
WOD
11/2/15 (Time)
3 rounds for time
100 DU or 300 Singles
15 Clean and Jerks
10 toes-2-bar
Rx:115/85 ; singles or du
Rx+:135/95 ; du only
Out’s
50 back extensions
Superhero Training
Yoga/Mobility
pec minor
Skill/Strength
Weightlifting
Bench Press (3 x 5)
Gymnastics
Muscle-ups (3 x ME)
WOD
11/2/15 SH (Time)
10 Rounds
15 DL
15 Push ups
Rx: 135/95
Rx+: 155/105