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

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Friday, July 25, 2014

DB Press Repetion Max
60 %1rm

Pull-up Volume Training
Teams of 2
Complete as many 20 pound Wallballs as possible in 12 minutes.

You may switch whenever you like. However you MUST switch on a 'fault'.
Missing the target
Missing the catch (dropping the ball)
Missing depth on the squat

No points are awarded for faulty attempts.


Thursday, July 24, 2014


Front Squat
6x7 @75% 1rm


Complete as many rounds of following as possible in 9 minutes.

Dumbbell swings 50 pounds, 15 reps
12 Toes to Bar
155 Deadlift, 9 reps



Wednesday, July 23, 2014


Press
6x7 @75% 1rm

Pull-up Volume Training


Complete as many rounds of the following as possible in 6 minutes:
50 pound Dumbbell Clean and Jerk.


Tuesday, July 22, 2014

Swivel Hips


Complete as many rounds of the following as possible in 20 minutes:
10 Push-ups
75 pound Power Snatch 20 reps
30 single unders, unbroken


Monday, July 21, 2014


Back Squat
6x7 @75% 1rm


Complete as many rounds of the following as possible in 15 minutes.

Ring Dips, 3 reps
L-Pull-ups, 3 reps




Saturday, July 19, 2014


"Jokers Wild"

In 25 minutes:
Spades- 100m Row
Club - Lunge 10 feet
Hearts - Push (push-up/dip/HSPU)
Diamonds - AG Walk 10 feet



Friday, July 18, 2014


DB Press repetition max
50 % 1rm

Pull-up Volume Training

Tabata: 50 pound Goblet Squat


Thursday, July 17, 2014

5 Rounds
Swivel hips x10
Tables 30 seconds

Complete as many rounds and reps as possible in 20 minutes of:
145 pound Power cleans, 5 reps
10 Toes to bar
35 pound Dumbbell Thrusters, 15 reps