Fitness Heroics – CrossFit Epically Awesome
Yoga/Mobility
External Rotator Cuffs
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 Pull (3×3 @ 110% of Snatch 1 Rep Max)
Overhead Pause Squats (3×5 @ 110% of Snatch 1 rep)
2 Second Pause at bottom of the squat
WOD
Death by Snoo Snoo (AMRAP – Rounds and Reps)
Death by EMOM of…Snatch
0:00-1:00
1 Snatch
1:01-2:00
2 Snatch
2:01-3:00
3 Snatch
3:01-4:00
4 Snatch
ETC….till death do you part
RX: 70% of Snatch 1 RM
RX+: 75% of Snatch 1 RM