Fitness Heroics – CrossFit Epically Awesome
Start Stretching and hydrating for Friday NOW
In’s
20 Lunges
Yoga/Mobility
Lacrosse Ball Roll
-Upper Back
Stretch
-Forearms
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
Hang Clean (3 Sets of 3 reps @ 85-90% of 1RM clean)
WOD
8/3/2015 (AMRAP – Rounds and Reps)
10 Minute EMOM
EVEN: 5 Front Squats @ 80% of 1 RM Clean
ODD: 7 Pull-ups
Out’s
30 Reverse Lunges
Superhero Training
Seriously. Drink lots of water and stretch everything in preparation for Friday.
Yoga/Mobility
-Chest/Pec Minor
-Calves
OLY/Power
8/3 SUPERHERO #1 (Time)
50 Kettlebell Thrusters
50 Double KB Swings
(Holding 1 KB in each hand)
RX: 53/35
Gymnastics
8/3 ABS, ABS, and more ABS (Time)
50 Toes-2-Bar
50 Strict Sit-ups
50 Knees-2-Elbows
Metcon
8/3 SUPERHERO #2 (Time)
Double Unders
42-30-18
KB Ground-2-OH, 53/35
21-15-9