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Strength

1 Snatch Balance @ 65% 1 RM Snatch 1 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 75% 1 RM Snatch 1 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 75% 1 RM Snatch 1 Snatch Balance @ 80%

3 Deadlift @ 70% 1RM Deadlift 2 Deadlift @ 75% 1RM Deadlift 1 Deadlift @ 80% 1RM Deadlift 1 Deadlift @ 85% 1RM Deadlift 1 Deadlift @ 90% 1RM Deadlift 1 Deadlift @ 95% 1RM Deadlift 1 Deadlift @ 100% 1RM Deadlift 5 Bench Press @ 8/10

Take 10 minutes or 5 singles to build to a heavy Snatch for the day. (Practice making bigger jumps) -Then- Take 80% of that 1 RM and hit for 3 singles. Take 10 minutes or 5 singles to build to a heavy Clean

10 Deadlift @ 65% 1 RM Deadlift 8 Deadlift @ 68-70% 1 RM Deadlift 6 Deadlift @ 70-73% 1 RM Deadlift 6 Deadlift @ 73-75% 1 RM Deadlift 4 Deadlift @ 85% 1 RM Deadlift *If you have a super heavy 1 RM, use low

7 Snatch Deadlift @ 85% 1 RM Snatch 5 Snatch Deadlift @ 88% 1 RM Snatch 5 Snatch Deadlift @ 90% 1 RM Snatch 5 Snatch Deadlift @ 93% 1 RM Snatch 3 Snatch Deadlift @ 95% 1 RM Snatch *Use straps. 5 Wide Grip Bench

Front Squat 3 Front Squat @ 68% 1 RM Front Squat 3 Front Squat @ 73% 1 RM Front Squat 3 Front Squat @ 78% 1 RM Front Squat 3 Front Squat @ 83% 1 RM Front Squat 3 Front Squat @ 83-85% 1 RM

Successory 3 Sets 10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm) 10 Barbell Back Rack Step Up 20 Heavy Kettlebell Side Bend (10 each side) Muscle Clean + Strict Press + Close Grip Overhead Squat 3 Muscle Clean + 3 Strict Press + 3

Successory 3 Sets 10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm) 10 Barbell Back Rack Step Up 20 Heavy Kettlebell Side Bend (10 each side) Muscle Clean + Strict Press + Close Grip Overhead Squat 3 Muscle Clean + 3 Strict Press + 3

6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 8/10 RPE 6 Front Rack Lunge @ 9/10 RPE 6 Front Rack Lunge @ 10/10 RPE *10 Heel Elevated Front Squat after each set. 3 Bench Press @ 7/10 RPE 3 Bench Press @

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch 1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch 1 Pause Snatch + 1 Slow Snatch Deadlift + 1

14 Back Rack Reverse Lunge @ 6/10 RPE 12 Back Rack Reverse Lunge @ 7/10 RPE 10 Back Rack Reverse Lunge @ 8/10 RPE 8 Back Rack Reverse Lunge @ 9/10 RPE *10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set.

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges

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Saturday:
07:00 – 16:00

Sunday Closed

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