Fitness Heroics – CrossFit
In’s
50 Push-ups
Yoga/Mobility
Upright Titanic Full Nelson
Warm-up
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
Skill/Strength
Power Clean (10-8-6-4-2-2-1-1-1)
OR
Sets of 10 working on form
WOD
3/10/2015 (Clean/Push) (Time)
21-15-9
Scaled:
Power Cleans, any weight
Push-ups
RX:
Power Cleans, at least 45% 1 RM
Strict Push-ups
RX+:
Power Cleans, at least 55% 1 RM
Hands on 45lb Plates
Out’s
100 Sit-ups