Fitness Heroics – CrossFit Epically Awesome
In’s
PVC OH squat practice 3 x 10
Yoga/Mobility
side plank with reach for rear delts x 20 / side then Bar stretch for lats and chest
Warm-up
6 Min Snatch warm up (No Measure)
6 min AMSAP w/ bar
3 Down and Finish
3 Down, Finish, OH Squat
(High Hang Squat Snatch)
3 Hang Squat Snatch
3 Squat Snatch
Skill/Strength
Snatch (1 x 1)
FIND NEW 1 REP MAX 🙂
WOD
125/15/15 (Time)
For time
15 Power Snatches
100 DU or 300 Singles
15 Over the bar burpee
400 M run
15 Power Snatches
100 sit ups
Rx: use 70-75% of 1 RM
Rx+: use 80-85% of 1 RM; DU only
Out’s
stretch and roll lats
Superhero Training
Yoga/Mobility
tricep smash on bar
Skill/Strength
Clean Complex (3 x 1)
1 rep:
1-High Hang Clean
2-Hang Clean
2-Clean and Jerk
Gymnastics
Pull-up strength progression (1)
All Strict Pull-ups
5 Chin above the bar
5 Chest to bar
5 Explosive Pull-ups (releasing hands from bar at top and re gripping)
5 Clapping Pull-ups
5 Strict Bar Muscle-ups
25 reps total
WOD
12/15/15 SH (AMRAP – Rounds and Reps)
15 Min AMRAP
7 hang power cleans
7 burpees
200 M run
Rx: 155/105
Rx+: 185/135