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Mayhem Programming – Tue, Apr 30

CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell PVC Clean Warm-Up (3 reps per move): Deadlift Clean Pull (Deadlift + Hip Thrust…

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Mayhem Affiliate Bodybuilding 4/29/2024

CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2×70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups (weighted if possible) 10 Incline Dumbbell…

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CrossFit – Sun, Apr 28

CrossFit 804 – CrossFit Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over Dumbbells (KG conv: 22.5/15 DBs) Independence 30-20-10 Dumbbell Power Cleans (35s/25s) Burpee Over Dumbbells (KG conv: 15/10 DBs) Liberty 20-15-10 Dumbbell Power Cleans (light) Up Downs…

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Mayhem Programming – Sun, Apr 28

CrossFit 804 – Mayhem Programming Workout Option 1 Passionfruit (Time) Freedom (RX’d) 30-20-10 Dumbbell Power Cleans (50s/35s) Burpee Over Dumbbells (KG conv: 22.5/15 DBs) Independence 30-20-10 Dumbbell Power Cleans (35s/25s) Burpee Over Dumbbells (KG conv: 15/10 DBs) Liberty 20-15-10 Dumbbell Power Cleans (light) Up…

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CrossFit – Sat, Apr 27

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 5/4 Calorie Row 4 Wall Ball Thrusters 3 Box Step Ups 2. Workout Prep 3 sets: 20 Second Row (workout pace) 5 Wall Balls 3 Dumbbell…

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CrossFit – Fri, Apr 26

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty bar) 3 Hang Power Clean and Push Press (empty bar) 2 Clean and Jerks (empty bar) 2….

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