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

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Saturday, December 20, 2014

AMRAP 5:
Jumptouches, 20
Body rows, 10
rest 5 mins, repeat once

10 min practice hollow body/Arch Body practice

AMRAP 5:
20 lunges
9 Push-up
rest 5 mins, repeat once


Friday, December 19, 2014

Clean 5x2

AMRAP 20:
AG Walks, 80 Feet
Bear Crawls, 80 Feet
50 pound Farmer walk, 200m



Thursday, December 18, 2014

EMOM: 12 Split Jerk


Team workout

Complete as many rounds of the following as possible in 12 minutes:

Complete as many 35 pounds Dumbbell Swings as possible while your partner rows 300 meters. Switch stations every 300 meters.

Post loads and rounds to comments.




Wednesday, December 17, 2014

AMRAP 5
115 pound Push-press, 9 reps
115 pound Deadlift, 9 reps
rest 3 mins, repeat once

15 min practice TGU

AMRAP 5
115 pound Hang Power Clean 9 reps
Push-up, 5 reps
rest 3 mins, repeat once


Tuesday, December 16, 2014

EMOM: 12 Power Clean

In complete the following in 10 minutes:

95 pound Clean, 10 reps
135 pound Clean, 10 reps
155 pound Clean, 10 reps
185 pound Clean, 10 reps
205 pound Clean, as many reps as possible



Monday, December 15, 2014

Back Squat 6x3

Complete 3 rounds of the following:
Alternating Singles, 1 min
35 pound G-Squat "+", 1 min
35 pound Dumbbell Snatch, 1 min
Rest 2 minutes



Saturday, December 13, 2014

Overhead Squat warm-up

As a team complete as many rounds of the following as possible in 22 minutes
20 Toes to bar
35 pound Goblet Squat "+", 40 reps
Bear Crawl, 100 feet


Friday, December 12, 2014

Clean 5x3

Complete 5 rounds of the following for time
35 pound weighted pull-ups, 10 reps
50 anteiror reaches
35 pound walking lunges, 100 feet