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171023

By: 0

FOE CrossFit – CrossFit

Metcon (AMRAP – Rounds)

Rx+

Odd minute: 3 Power Snatch (185/135lbs)

Even minute: 200m Run

12 minutes (6 rounds)

Rx

Odd minute: 3 Power Snatch (155/115lbs)

Even minute: 200m Run

12 minutes (6 rounds)

FITNESS

Odd minute: 5 Power Snatch

Even minute: 150m Run

12 minutes (6 rounds)

171020

By: 0

FOE CrossFit – CrossFit

Lady Mash Up (Time)

LADY MASH UP

RX

3 Rnds Cindy

5 Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats (95/65lbs)

1 Rnd Eva

800m Run

30 KB Swings (32/24kgs)

30 Pullups

FITNESS

3 Rnds Cindy

5 Jumping Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats

1 Rnd Eva

800m Run

20 KB Swings

30 Jumping Pullups

171019

By: 0

FOE CrossFit – CrossFit

Metcon (4 Rounds for weight)

Deadlift

1-5-10-15
Find a heavy single for the day. Base subsequent percentages off of that number.

1: heavy single for the day

5: ~80-85%

10: ~65-70%

15: ~55-65%

Deadlift (1 – 5 – 10 – 15)

1: heavy single for the day

5: ~80-85%

10: ~65-70%

15: ~55-65%

171016

By: 0

FOE CrossFit – CrossFit

Metcon (AMRAP – Rounds)

RX+

5 Strict Pullup

5 Strict Ring Dip

EMOM 4min

6 Bar Muscle Up

EMOM 4min

7 Wall Climbs

EMOM 4min

8 Toes to Bar

8 Ring Pushup

EMOM 4min

RX

4 Strict Pullup

4 Strict Ring Dip

EMOM 4min

4 Bar Muscle Up

EMOM 4min

5 Wall Climbs

EMOM 4min

6 Toes to Bar

6 Ring Pushup

EMOM 4min

FITNESS

4 Hard Ring Rows

4 Hard Box Dips

EMOM 4min

8 Jumping Muscle Up

EMOM 4min

3 Wall Climbs

EMOM 4min

6 Hanging Leg Raises

6 Pushup

EMOM 4min