Fitness Heroics – CrossFit Epically Awesome
In’s
30 stiff leg deadlifts
Yoga/Mobility
pigeon pose
Warm-up
Hips/Hams 2 (No Measure)
8 Minute AMSAP
3 Burpees
4 Lunges
5 Toe Touches (straight legs)
Skill/Strength
Weightlifting
Deadlift Complex #1 (3 x 1 TNG)
1 rep without letting go of the bar =
1 lift to top of knee and back down
1 full deadlift
1 lift from extension to top of the knee and back up
1 full deadlift
find the heaviest load to perform the complex
WOD
11/21/15 (Time)
10-9-8-7-6-5-4-3-2-1
Deadlift
KB or DB press (total reps per arm)
sit ups
*Every Minute do 3 burpees
Rx:185/135; 44/26
Rx+:225/155; 53/35
Superhero Training
Yoga/Mobility
stretch wrists/ low back
Skill/Strength
Weightlifting
Snatch Complex #2 (3 x 1)
1 Power snatch + 1 squat snatch + 1 OH Squat
Gymnastics
Rope Climb (3 x ME)
WOD
11/21/15 (Time)
For Time
50-40-30-20-10
Kettlebell swings eye level
Sit ups
Rx: 53/35
Rx+: 62/44