Fitness Heroics – CrossFit Epically Awesome
In’s
40 Walking Lunges
Yoga/Mobility
-Lats
-Chest
Warm-up
Burgener 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
Thrusters Max Effort 3 sets (AMRAP – Reps)
3 Sets of Max Effort Thrusters @ 95/75
Rest At Least 90 seconds in between sets.
Reps must be continuous.
WOD
This weight should be something that you are questioning if you can get the weight up but can still do the reps with good form.
8/10/2015 (Time)
3 Rounds for time
4 Deadlifts
3 Squat Cleans
2 Jerks
Scaled: any weight
RX: @ at least 90% of Heaviest Jerk max.
Out’s
40 weighted lunges
Superhero Training
One WOD to rule them all….
WOD
8/10 SUPERHERO (Time)
50 KB Clean and Push Press
100 Pistols
50 KB Snatch
100 Walking Lunges
50 KB Swings Overhead
100 Sit-ups
50 Goblet Squats
Kettlebell weight: 62/44
Can you still feel your legs????