12/27/2016

Fitness Heroics – CrossFit Epically Awesome

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Yoga/Mobility

Banded Chesticle Stretch

Warm-up

Clean Warm Up (No Measure)

3 rounds

5 Burpees

5 deadlifts

5 deadlifts with high pull

5 hang power cleans

5 Front Squats

5 squat cleans

Skill/Strength

Push-ups (3xME)

Put total number in as 1 set and list each set in comments.

90 second – 120 Second Rest Between Sets

WOD

12/27/2016 (DL/MU/CL) (AMRAP – Rounds and Reps)

20 Minute AMRAP

9 Deadlifts, 245/155

8 Muscle-ups

9 Cleans, 155/105

Scaled:

9 Deadlifts

8 Mod Pull-ups

8 Push-ups

9 Cleans

Any appropriate weight 🙂

Superhero Training

Use whatever scale you like to make your sets of 8-12 as hard as possible. This should be a major struggle. If you can do 3 sets of 8-12 at Bodyweight then add weight 🙂 Strength time.

Pull-ups (3×8-12)

Weighted Pull-ups (3×8)