Fitness Heroics – CrossFit
No more mercy
Yoga/Mobility
-Quad Smash
-Quad Sheer
Warm-up
Sky’s out, thighs out (No Measure)
3 Rounds
10 Stiff Leg deadlifts w/ PVC
10 Lunges
Inch Worm down gym
Skill/Strength
Spending 20 minutes working on 1 lift you are weak at. Working on 5 sets of 5 for any lift.
Suggest Not doing less than 5 unbroken reps. If you are weak at a lift then you need to do at least a 5 rep scheme to build strength on that lift.
Examples: Bench Press, Shoulder Press, Push Jerks, Deadlifts, Cleans, Snatch, etc.
WOD
6/13/2015 (Legs/Pull/Short) (Time)
15-12-9 reps for time of:
Thrusters
Pull-ups
Scaled: any weight
RX:
135/95
Pull-ups
RX+:
135/95
Chest-2-bar pull-ups