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CrossFit – Sat, May 11

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner 3…

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Mayhem Programming – Sat, May 11

CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner…

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CrossFit – Fri, May 10

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alt. DB Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row 3…

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CrossFit – Fri, May 10

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row 3…

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Mayhem Affiliate Bodybuilding 5/10/2024

CrossFit 804 – Mayhem Affiliate – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Strict Ring (OR Bar) Dips -rest 5 minutes- 10-9-8-7-6-5-4-3-2-1 Dumbbell Z Press (2×50/35) *10 Preacher Curls and 10 Barbell Skull Crushers after each set (both LIGHT) ________________…

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Mayhem Programming – Fri, May 10

CrossFit 804 – Mayhem Programming Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row…

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CrossFit – Thu, May 9

CrossFit 804 – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang Power Cleans 2 Power Cleans *With an empty…

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Mayhem Affiliate Bodybuilding 5/9/2024

CrossFit 804 – Mayhem Affiliate – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes…

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