CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)21-15-9 Bench Press (135/95) (RPE 5-6) 3-2-1 Legless Rope Climbs -rest 3-5 minutes- 15-12-12 Bench Press (155/105) (RPE 6-7) Strict Pull Ups -rest 3-5 minutes- 12-9-6 [...]
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardNote about Percentage and RPE (No Measure)We have given RPE on most of the Power Lifts and some of the Oly lifts because we want you to [...]
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)For time: (moving at moderate pace) 1-2-3-4-5-6 Wall Walks 20 Calorie Ski Erg 80ft Dumbbell Overhead Carry (2x50/35) (OR 40ft Handstand Walk) -rest 5 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1 min Row at warm up pace 10 Bench Press with empty bar Each round add weight to warm upMetcon (Time) 2022 Age Group Semifinal Workout [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6:00 Clock :30 Air Bike 5 PVC Pass Throughs/Around World r/l 5 PVC Thrusters 5 Up Downs 5 Bird Dogs r/lMetcon (AMRAP - Rounds and Reps) 15 min [...]
CrossFit FC East - BodybuildingView Public Whiteboard ()Warm-up (No Measure)Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Monostructural (5 Rounds for time)5 sets: 50 Double Unders 15/12 [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min AMRAP :30 sec row 6 Jump squats 6 Up Downs 6 Lunges each leg :30 sec Jump RopeMetcon (AMRAP - Reps) 1 min Calorie Row 1 [...]
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardNote about Percentage and RPE (No Measure)We have given RPE on most of the Power Lifts and some of the Oly lifts because we want you to [...]