Fitness Heroics – CrossFit Epically Awesome
In’s
40 Sit-ups
Yoga/Mobility
-Chest w/ Band
Warm-up
6 min (Hip/Shoulders) (No Measure)
6 minute AMSAP
(As Many Stretches As Possible)
5 Air Squats
6 Lunges
7 Push-ups
8 Overhead squats
Skill/Strength
75 Ring Push-ups (Time)
75 Ring Push-ups for time
WOD
8/24/2015 (Time)
4 rounds
10 KB Snatch
15 Burpees
20 Box Jumps
RX: 53/35, 24/20
RX+: 62/44, 30/24
Out’s
40 Supermans
Superhero Training
Yoga/Mobility
-Chest
-Lats
OLY/Power
Snatch Complex (Weight)
6 Minutes to establish 1 rep max of:
1 Snatch
1 Hang Snatch
2 minute rest. followed by….
Ground to Overhead (1 rep max)
Ground to Overhead 1 rep max
6 minutes to find 1 rep max. 2 minute rest. followed by…
2 min Chest-2-Bar (AMRAP – Reps)
Max Effort Chest to Bar in 2 minutes
THE SCORE FOR THIS IS YOUR TOTAL WEIGHT BETWEEN THE 2 LIFTS AND ANY PULL-UPS COUNT AS 1 REP=1 POUND TO TOTAL. RECORD IN NOTES THE TOTAL.
Metcon
8/24 SUPERHERO (Time)
3 rounds of
60 calories Row
30 KB Thrusters, 53/35 each hand