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

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Tuesday, October 21, 2014

Push-Press 4x6

Partner WoD: AMRAP 15

100' AG walks
30 L-Pull-ups
100' Walking lunge







Monday, October 20, 2014

Back Squat 4x6

Complete 30 seconds of work at each of the following
stations.

135 pound Deadlift
135 pound Hang Power Clean
135 pound Front Squat
Rest 90 seconds

Repeat 3 times

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



Saturday, October 18, 2014

Team Wod: Partners alternate stations for 6 rounds of the following.
Each Station is 60 seconds long:
G-squats "+"
Plank Hold

Rest 3 minutes then

Team Wod: Partners alternate stations for 6 rounds of the following.
Each station is 60 seconds long:
35 Pound Dumbbell Swing
Lunge


Friday, October 17, 2014

Hang power clean
3 - 3 - 3 - 3 - 3

Teams of two.
Complete 3 rounds of the following
Partner A rows for 90 seconds
Partner B rows for 90 seconds

Rest 5 minutes, repeat one more time.


Thursday, October 16, 2014

Repetition Max Back Squat

Complete 5 rounds of the following for time:

Double Unders, 50 reps
Pull-ups, 10 reps




Wednesday, October 15, 2014

EMOM:15
Clean 2 reps
In between each set perform 5 'perfect' push-ups

Complete 2 Rounds of the following:
Each station is 60 seconds of work
Clean grip Deadlift
Hang Squat Clean

Rest 2 minutes then

Complete 2 Rounds of the following:
Each station is 60 seconds of work
Hang power Clean
Power Jerk



Tuesday, October 14, 2014

Push-Press 4x8

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


Overhead squat, 3 reps

Weigthed pull-ups, 3 reps

Add 3 reps to each exercise each round. When you can no longer complete both exercises unbroken reset the rep count to 3 and begin again. Your score is the total number of reps completed.




Monday, October 13, 2014

Back Squat 4x8

Complete 2 Rounds of the following:
35 DB Push-press, 30 seconds
Rest 30 seconds
Jump Touch 12", 30 seconds
Rest 30 seconds

Rest 2 minutes and repeat the above one more time.