# CrossFit MASS CrossFit MASS | 1580 North Andover MA 01845 | Fitness for the Merrimack Valley

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Wednesday, November 26, 2014


Power Clean 6x4

Complete 2 Rounds of the following.
35 DB Thrusters, 30 seconds
Rest 30 seconds
35 DB Snatches, 30 seconds
Rest 30 seconds
Rest 2 minutes and repeat the above one more time



Tuesday, November 25, 2014

AMRAP 5
35 pound Dumbbell Thrusters, 9 reps
Pull-ups, 9 reps

rest 3 mins, repeat once

15 min practice Turkish Get Up

AMRAP 5
135 pound Power Clean 9 reps
Push-up, 5 reps

rest 3 mins, repeat once


Monday, November 24, 2014

Strict DB Muscle Snatch

A1. Front Squat 6x4
A2. Power Jerk 6x4



Saturday, November 22, 2014

As a team complete as many rounds as possible of the following in 25 minutes.

15 Toes to Bar
30 Anterior Reaches
100 Foot Bear Crawls

Teams may divide workload however they choose but only one team member may work at a time.


Friday, November 21, 2014

Hang clean 5x3

Complete 90 seconds of work at each of the following stations.

95 pound Overhead Squat
Double Unders
Rest 120 seconds

Repeat once

Rest 5 minutes and repeat the series above one more time.



Thursday, November 20, 2014

Rep Max Front Squat

3 rounds
35 pound DB Thrusters, AMRAP 40 seconds
CFFB, AMRAP 20 seconds
Active rest 7 minutes

Active rest for this should consist of mobility such as Tables, Cat Cows and Swivel hips.






Wednesday, November 19, 2014

EMOM: 12

Clean 3 reps

Box Jumps, 1 min
Push-press, 1 min
Dumbbell Swings, 1 min
Rest 2 minutes, repeat once

Rest 5 minutes and repeat the above again once.






Tuesday, November 18, 2014

Power Jerk 5x3

7 rounds
50 foot AG walks
35 Pound Suitcase DLs, 20 reps
35 pound DB Overhead Squat, 10 reps