Fitness Heroics – CrossFit Epically Awesome
In’s
3 x 10 Overhead squat with empty bar
Yoga/Mobility
bar stretch for shoulders and chest
Warm-up
snatch and overhead squat warm up (No Measure)
2 rounds with an empty bar
– Run 400 m
– 5 Snatch pulls
– 5 Power snatches
– 5 OH squats
– 5 snatch balances
– 5 squat snatch
Skill/Strength
Snatch Balance w/ OHS (6 x 2 OHS start @ 75 % of snatch weight )
Preform 1 Snatch balance to begin Overhead Squats
Last Set is Max Reps
WOD
Pick from the following 2 WODs.
You only have to do 1 WOD…Calm Down
8 Minute cap for both WODs
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
If you cant do 135#/95#, find a weight that is heavy but not a 1 Rep Max.
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Females: 55#
Out’s
3 x 10 strict pull ups or 3 x 10 lat pulldowns.
Superhero Training
Yoga/Mobility
pigeon pose
Skill/Strength
Power Clean (5 x 5 @ 75% )
Gymnastics
strict ring dips (3 x ME )
WOD
11/3/16SH (AMRAP – Rounds and Reps)
15 min AMRAP
25 weighted sit ups
400 M run
10 squat cleans
Rx:95/75
Rx+: 135/95