Fitness Heroics – CrossFit Epically Awesome
In’s
quad smash
Yoga/Mobility
foam roll lats
Warm-up
Ginger 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
Weightlifting
11/12/15 (1) (AMRAP – Rounds and Reps)
12 Min EMOM
3 Power cleans
2 Front squats
1 Jerk
Rx:65% 1RM clean and jerk
Rx+: 75% 1 RM clean and jerk
WOD
11/12/15 (Time)
4 Rounds for time
10 Alt. arm Ground to Overhead
10 pull ups
10 Iron Mikes (R+L=1)
Rx:53/35; any pull up scale
Rx+: 62/44; C-2-B, kip or butterfly
Out’s
50 sit ups
Superhero Training
Yoga/Mobility
lat stretch with bands
Skill/Strength
Weightlifting
Hang Squat Clean and Jerk (3 x 2)
Start: Must start above the Knee but below mid thigh.
Catch: When bar makes contact w/ shoulders, hips must be below parallel.
Jerk: Catching weight w/ slight bend in knees.
Gymnastics
L-Sit Pull-ups (3 x ME)
WOD
11/12/15 SH (Time)
3 rounds for time
500 M row
10 T-2-B
10 Power cleans
Rx:use 70-75% of 1 RM
Rx+: Use 75-80% of 1 RM