Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
-Lats
-Wrists/Forearms
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
WOD #1
8/19/2015 (Time)
50 Split Jerks for time
Scaled: Your “Grace” weight
RX: 135/95
7 Minute Cap
WOD #2
3 Minutes rest THEN With same weight from WOD #1…
8/19/2015 #2 (Time)
50 Cleans for time
Scaled: Your “Grace” weight
RX: 135/95
7 Minutes Cap
WOD #3
3 Minute Rest THEN…
100 Sit-ups (Time)
100 Sit-ups for time
Superhero Training
Yoga/Mobility
-Glute
-Calves
OLY/Power
Bring “Sally Up” with Back Squats @ 135/95
WOD #1
8/19 SUPERHERO (AMRAP – Reps)
10 Min EMOM
Max Effort Power Cleans, 115/85
10 Sec work
50 Sec Rest
WOD #2
5 Minute Rest THEN…
8/19 SUPERHERO #2 (AMRAP – Rounds and Reps)
10 Min AMRAP
20 Double Unders
15 Wall Ball Shots
10 Pull-ups
WOD #3
5 Minute Rest THEN…
7 Min ME Burpees (AMRAP – Reps)
7 minutes for Max Effort Burpees