Fitness Heroics – CrossFit Epically Awesome
In’s
Practice foot work for jerks with PVC pipe
Yoga/Mobility
chest with bands
Warm-up
Jerk Warm-up (No Measure)
Mark Foot Placement
THEN…
3 Rounds w/ a bar
5 Strict Press
5 Push Press
5 Push Jerk or Split Jerk
Skill/Strength
Split Jerk (1 x 1)
Find new 1 RM spit jerk from the rack
WOD
11/26/15 (Time)
Turkey Day Fully Loaded !!
For time
1000 M Row
THEN…
5 rounds
10 Front squats
10 Over the bar burpees
10 Power cleans
10 Weighted sit ups
THEN…
Eat Some Turkey !!!
Rx:95/75; 14# Ball
Rx+:135/95; 20# Ball
Out’s
Roll out before you pig out !
Superhero Training
Yoga/Mobility
shoulders
Skill/Strength
Weightlifting
Behind the Neck Press (3 x 3)
Gymnastics
Clapping Push up (3 x ME)
WOD
11/26/15 SH (Time)
21-18-15-12-9
Row for calories
Bench press
Rx:95/75
Rx+: 135/95