Fitness Heroics – CrossFit Epically Awesome
In’s
20 Behind the neck press
Yoga/Mobility
-Forearms
-Chest
-Lats
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
WOD
Terrible Thirties (8/13/2015) (Time)
30 Cal Row
30 Snatches
30 Clean and Push Jerk
30 Back Squats
30 Cal row
RX: 135/95
RX+:155/115
Scaled:
30 Cal row
40 Deadlifts
40 Cleans
40 Front or Back Squats
30 Cal row
any weight
Out’s
20 Behind the neck naps…I mean sit-ups…40 reps
Superhero Training
Yoga/Mobility
-Lats
-Chest
-Quads
Weightlifting
Bent Over Row (Sets of 10)
Stiff Leg Deadlifts (sets of 10)
Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
Gymnastics
Working on starting with hands on the ground near a wall and feet in straddle stance (really wide). From here keeping you hands on the ground and arms straight, start to rise up into a handstand with little to no bounce from the legs.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups