Fitness Heroics – CrossFit Epically Awesome
In’s
50 PVC passthroughs
Yoga/Mobility
foam roll lats
Warm-up
Snatch Complex Warm up (No Measure)
3 Rounds
5 snatch pulls
5 muscle snatch
5 power snatch
Skill/Strength
Weightlifting
Snatch Complex (3 x 1 )
1 rep:
1-High hang snatch
1-Hang snatch
1- Squat Snatch plus 3 OH squats
In a 15 Min window find a heavy weight to do three sets of this complex .
WOD
11/5/15 (Time)
For Time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Jerks
20 OHS
20 cleans
***Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.
Rx: 75/55
Rx+: 95/65
Out’s
stretch shoulders
Superhero Training
Yoga/Mobility
bar stretch
Skill/Strength
Weightlifting
Behind The Neck Jerk (5 x 2)
Gymnastics
Chest-To-Bar Pull-ups (3 x ME)
WOD
11/5/15 SH (AMRAP – Rounds and Reps)
10 Min AMRAP
10 x Toes-2-Bar or Rings
10 x Burpees
Rx: any toes-2-bar scale
Rx+: strict burpees