Fitness Heroics – CrossFit Epically Awesome
In’s
15 jerks with PVC finding foot placement
Yoga/Mobility
stretch 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 (3 x 1)
use a squat clean for the skill at 85-90% of your 1 RM clean and jerk ! If you don’t have one use the percentage off of your Jerk
Be sure to use at least 3-4 warm up sets!
WOD
12/14/15 (AMRAP – Rounds and Reps)
14 Min AMRAP
20 KB Swings OH
10 Burpee box Jumps
5 Thrusters
Rx: 53/35; 24″/20″ ;115/85
Rx+: 62/44; 24″/ 20″ Box jump overs 135/95
Out’s
behind the head press 3 x 12
Superhero Training
Yoga/Mobility
Couch stretch
Weightlifting
Back Squat (5 x 5)
sit on a box , pause for 1 sec then stand
Gymnastics
Rope Climb (3 x ME)
Complete 3 rounds of max effort rope climbs in a 2 min window. Score your the total number of rope climbs completed.
WOD
12/14/15 SH (Time)
25-20-15
Toes to bar
Front squat
shoulder to overhead
Rx: 115/85
Rx+:135/95