Fitness Heroics – CrossFit Epically Awesome
In’s
30 cleans with the bar
Yoga/Mobility
quad smash
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
Weightlifting
Clean (1 x 1 )
Find new 1 RM
WOD
12/8/15 (AMRAP – Rounds and Reps)
14 Min ETMOM
1 power clean, 1 hang squat clean, 1 front squat
*weight increases each round*
Rx: 60% of today’s 1 RM
Rx+: 70% of today’s 1 RM
Out’s
bar stretch for shoulders
Superhero Training
Yoga/Mobility
couch stretch
Weightlifting
Snatch Complex (3 x 1 )
1 Rep=
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 High Hang Squat Snatch
Try 85%-90% of 1 RM
Gymnastics
Chest-To-Bar Pull-ups (3 x ME)
WOD
GI Jane (Time)
100 Burpee Pull-ups for time
Scaled: Burpee and jumping pull-ups
RX: Burpee and jump into a pull-up
RX+: Burpee Muscle-ups