CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Row 5 PVC Pass Throughs/Around World r/l 5 PVC Thrusters 5 Plate G2O 5 Floor Plate PressMetcon (AMRAP - Rounds and Reps) Teams of 2 5 Rounds (Every 2:00) [...]

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 in their base programming [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: - Burgener snatch warm-up - Snatch skill transfer exercises - 3x High Hang [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up Assault bike 8 rounds :20 work/:10 rest -Into- 5 mins 10 Heel to toe rock 5 Box step ups R/L side 5 Inch worms* 5 Dumbbell press 1 Wall walkMetcon (AMRAP [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding 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 that provides a [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up 8:00 AMRAP :30 Bike Erg 5 PVC Pass Throughs/Around World r/l 5 PVC Sumo DLHP 5 Good Mornings 5 Bird Dogs r/l 5 Dead Bugs r/l 5 Light KB SwingsMetcon (AMRAP [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 sets: 1:00 Machine 10 Banded Air Squats 5 Suitcase Deadlift (each) 5 Single Arm bent over Dumbbell Row (each)Metcon (AMRAP - Rounds and Reps) 3 sets AMRAP 8:00 5 Dumbbell Complex [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep Burgener clean warm-up Front squat skill transfer exercises 3x High Hang Clean + [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding [...]