Fitness Heroics – CrossFit Epically Awesome
In’s
30 Push-ups
Yoga/Mobility
-Calves
-Triceps
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
Sit-ups (3 sets of Max Effort)
2 minutes of Sit-ups
1 minute Rest
WOD
Elizabeth-htebazilE (Time)
21-15-9-9-15-21
Cleans
Rings Dips
Scaled: any weight and assisted box dips.
RX: 135/95 and ring dips
Out’s
30 Push-ups w/ feet elevated
Superhero Training
Yoga/Mobility
-Hamstrings
-Low Back
OLY/Power
Snatch Complex (Heaviest weight for 3 reps)
1 Rep=
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 High Hang Squat Snatch
NO HOOKGRIP. NO CHALK.
Gymnastics
Working on holding and headstand away from the wall and pressing into a handstand.
Metcon
8/8 SUPERHERO (Time)
20-15-10-5
Power Snatch, 95/75
Handstand Push-up