Fitness Heroics – CrossFit Epically Awesome
In’s
3x 10 reverse press with empty bar
Yoga/Mobility
roll triceps
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Push Press (3 x 8)
WOD
12/03/15 (AMRAP – Rounds and Reps)
17 Min AMRAP
30 DU or 90 Singles
13 Hand release push ups
200 M Overhead Plate carry
13 Alternating KB Press
Rx:DU or Singles, 45/25#plate OH Carry ; 53/35 KB
Rx+:DU; deficit HR push ups 25# plate; 45/25# OH Carry; 62/44 KB
Out’s
stretch triceps and lats
Superhero Training
Yoga/Mobility
bar stretch for chest and shoulders
Skill/Strength
Weightlifting
Clean & Jerk Complex #1 (3 x 1)
Preforming all the lifts = 1 rep
1 Deadlift
1 Power Clean
1 Jerk
1 Power Clean
1 Deadlift
Gymnastics
Handstand walks (Distance)
Complete max distance handstand walks
* If you cannot do handstand walks work on handstand walk progressions.
Rx: freestanding handstand walks
WOD
12/03/15 Sh (AMRAP – Rounds and Reps)
10 Min EMOM
1 Clean and Jerk
* Increasing weight each set
Rx: start at 70% of 1 RM
Rx+: start at 75% of 1 RM