Fitness Heroics – CrossFit Epically Awesome
In’s
30 Jerks with PVC. Practice Foot Work.
Yoga/Mobility
Foam Roll Lats
Warm-up
Jerk Warm-Up (No Measure)
3 Rounds w/ Bar
5 Burpees
5 Strict Press
5 Push Press
5 Push or Split Jerk
Skill/Strength
Split Jerk (5 RM OR 1 RM)
From the rack. Work up to as heavy as possible.
WOD
8/31/2015 (Time)
3 Rounds
5 Split Jerks
400 Meter run
5 burpees over the bar.
RX: 185/135
Out’s
50 Sit-ups
Superhero Training
Yoga/Mobility
-IT Bands
-Quads
Weightlifting
Snatch Balance w/ OHS (1 S. Balance + 3 OH Squats)
Preform 1 Snatch balance to begin Overhead Squats
Rep Scheme:
3×5
2×3
2×2
2×1
Gymnastics
50 Pistol Pause (Time)
50 Pistols with a 2 second pause at the bottom.
Metcon
8/31 SUPERHERO (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Hang Power Clean, 185/135
Row 200m