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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Row 15 foot Bear walk 3 Kettlebell swings 1 Burpee 5 Lunges each leg 3 Banded Pull ups 30 Jump rope/plate hopsMetcon (AMRAP - Rounds [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 sets: Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM) Minute 2: Max Air Squats Minute 3: Echo Bike (easy/moderate) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Ski or Row 10 Banded Good Mornings 10 Single Arm Dumbbell Bench Press (5 left/5 right) 5 Russian Kettlebell swings 5 Dumbbell Goblet SquatMetcon (AMRAP [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step [...]

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 - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Bike Erg or Air Bike 3 Bird dogs r/l 3 Dead Bugs r/l 3 Floor Plate Press 3 Light Devils Press 3 Empty Barbell Bench [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2x70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin [...]

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 - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Standing Bike Erg or Air Bike 5 Good Mornings 5 Scap Pull Ups 5 Air Squats 5 Floor Plate PressMetcon (AMRAP - Rounds and Reps)15 [...]