Fitness Heroics – CrossFit Epically Awesome
In’s
3×12 Glute Extensions
Yoga/Mobility
Banded Lats
Banded Chest
Warm-up
snatch and overhead squat warm up (No Measure)
2 rounds
– 7 Air Squats
– 7 Snatch pulls
– 7 Power snatches
– 7 OH squats
– 7 snatch balances
– 7 squat snatch
Skill/Strength
Overhead Squat (3×8)
WOD
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Spec Ops Training
Mental note
Time to start week two gang. You will see repeats of exercises in the training to help keep track of how your strength is progressing thru the program. You should be increasing in weight slightly from week to week but loking for more results in you Selection training we will be doing every month.
Bench Press (3×8)
Shoulder Press (3×8)
DB Chest Flyes (3×12)
GHD Oblique Twists (3×15)
On the GHD machine hold your torso below a 45 degree angle. Hold a weight at chest height and rotate as far as possible left and right.
Left + Right= 1 Reps