Fitness Heroics – CrossFit Epically Awesome
In’s
100 DU or 300 singles
Yoga/Mobility
Roll triceps
Warm-up
OHS 8 AMSAP (No Measure)
8 Minute AMSAP
(As Many Stretches As Possible)
with a PVC Pipe or Band
10 Back Squats
10 Wide Grip Press
10 Pass Throughs
10 Overhead Squats
Skill/Strength
Snatch Balance w/ OHS (5 x 5)
Preform 1 Snatch balance to begin Overhead Squats
find heaviest weight
WOD
11/23/15 (Time)
21-15-9
Power Snatch
pull-ups
Sit ups
Rx:85/65
Rx+:95/75; weighted sit ups with 25# plate
Out’s
20 sit ups with 25# plate
Superhero Training
Yoga/Mobility
couch stretch and bar stretch
Skill/Strength
Weightlifting
Clean (1 RM)
Gymnastics
Ring Dips (3 x ME)
WOD
11/23/15 SH (Time)
3 rounds for time
200 M sprint
15 pull-ups
10 over the bar burpees
5 Squat Cleans
Rx:use 80% of 1 RM ; assisted pull up
Rx+: use 85 % of 1 RM