A. Pressing Snatch Bal 3-3-3-3; rest 90sec
B. Paused OHS @22X1;3-3-3-3 rest 2min
C. Ring Rows @1010; 10 reps x 3; rst 90sec
D. Anchored Sit ups 20-20-20-;rest 90sec
+
5-4-3-2-1  WW
10-10-10-10 PS @ 75

active rest 30min ---Abike, Walk, Row EASY

A. Segmented Snatch grip DL (3 pauses);
drop from top and reset each rep;2-2-2-2; rest 3min--start with 60% of PS and build each setB1. BTN Press 6-5-4-4; rest 2min
B2. SL RDL @ 31X1; 6/leg x 4;rest 2min
+
EMOM 10min
odd-- Ring Pushups amrap in 30sec
even-- DU amrap in 30sec

295x3

A. Back squat @ 40X1; 3-3-3-3;rest 3min
B. Wt Pull up @30X1; 3-3-2-2;rest 2min
C. Ring Dip lock out holds accumulate 2min
+
12min EMOM
min1-- Strict pull ups 5-7
min2-- KB Reverse Lunges 12 alt steps

rest 2min

10min amrap @ zone 1 pace
20 cal abike
30sec single unders
30 Sec hand stand hold

Active rest of choice

A. RDL @ 40X1;5-4-3-3 ; rest 2min
B. Close grip Bech press @ 31X1; 5-7 x 4; res t2min
C. SA Upright Rows @3011; 7-9x 3; rest 1min bw arms

+ For time @ 80%
15 burpee
30m Shuttle
200m Row
30m Shuttle
20 PC @ 135
30m Shuttle
200m Row
30m Shuttle
15 burpee

A. Pressing Snatch Bal 3-3-3-3; rest 90sec
B. OHS @22X1;4-4-3-3 rest 2min
C. Strict Pull ups (bwt) amrap in 60sec; rest 2min
D. 3 Trap Raise 10-12 x 3; rest 90sec

+ EMOM 15min
min1-- Ring Rows @ 1010; amrap in 30sec
min2--KB Front Rack Alt Step ups ( box below knee) x 10-12 #tough
min3-- DU x 30

active rest 30min ---Abike, Walk, Row EASY

A. Segmented Snatch grip DL (3 pauses); drop from top and reset each rep;
3-3-3-3; rest 3 min--start with 60% of PS and build each set

B1. BTN Press 8-6-5-5; rest 2min
B2. SL RDL @ 31X1; 5-7 x 4; rest 2min

+ EMOM 10min
odd-- ring dips x 8
even-- Row 12 cals

A. Back squat @ 40X1; 4-6x 4; rest 2min
B. Wt Pull up @30X1; 3-4 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1min bw arms

+ 12min EMOM
min1--Barbell High Pull x 8-10 #moderate
min2-- Wall ball shots x 12 #20-10ft

rest 2min

15min amrap @ zone 1 pace
200m Row
30sec single unders
30 sec FLR on rings
12 cal Abike

4/19/2015

 Active rest of choice

Rest Day

A.  RDL @ 40X1; 6-5-4-4 ; rest 2min
B. Close grip Bech press @ 30X1; 6-8 x 4; res t2min
C. SA Upright Rows @3011; 8-10 x 3; rest 1min bw arms
+
Complete at sustainable pace
500m Row@ 80%
+
10-8-6-4
Push press #95
T2B
Burpee
+
500m Row@80%

A.  OHS @22X1;4-4-4-4; rest 2min
B. Strict Pull ups @30X1; 3-5  x 4; rest 2min
C. 3 Trap Raise 10-12 x 3; rest 90sec
+
EMOM 12min
min1-- Ring Rows @ 1010; amrap in 30sec
min2-- OH walking lunges #45 x 12 steps
+
30sec abike @80%
30sec Rest walk
x 10

active rest 30min ---Abike, Walk, Row EASY

A. Segmented Snatch grip DL (3 pauses) 4-4-4-4; rest 3min--start with 60% of PS and build each set
B. BTN Press 8-8-6-6; rest 2min
C. FLR Acc 3min on rings
+
3 sets
400m Row @ 80%
20 KBS #1.5
rest walk 2min

A. Back squat @ 40X1; 5-7x 4; rest 2min
B. Wt Pull up @30X1; 3-5 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1min bw arms
+
12min EMOM
min1-- Pendelay Row x 8 --build each rd
min2-- KB Thrusters #44/h x amrap in 30sec

rest 2min

5rds--EASY pace
1min Row
1min Abike
1min Skip rope
1min SA FW #70 (switch hands after 30sec)

Abike 30min EASY spin--every 5min get off and complete 2 TGU (HR 120-130)

rest day

A. RDL @ 40X1; 6-8 x 4; rest 2min
B. Close grip Bench press @ 30X1; 8-10 x 3; res t2min
C. SA Upright Rows @3011; 8-10 x 3; rest 1min bw arms
+
Complete at sustainable pace
500m Row@ 80%
+
5-4-3-2-1
DL @ 65% of 1Rm
Wall walks
+
500m Row@80%

OHS Pendley & Trap 3

A.  OHS @22X1; 5-5-5-5; rest 2min
B. Pendlay row @ 20x1; 81-0 x 3; rest 2min
C. 3 Trap Raise 10-12 x 3; rest 90sec
+
EMOM 12min
min1-- Rope Climb x 2 15ft
min2-- 12 Unbroken Wb Shots #20-10ft
+
30sec abike @80%
30sec Rest walk
x 10

30min walk unplugged outdoors

4-8-15 3pos Sn Dl from CrossFit MASS on Vimeo.

A. Segmented Snatch grip DL (3 pauses) 5-5-5-5; rest 3min--start with 60% of PS and build each set---note where the lifters hips are in video when getting the wt off the floor at shin height.... you missing this- so practice with loads that support you doing it.

B. BTN Press 8-10 x 3; rest 2 min

C. FLR Acc 3 min on rings

+

3 sets
400m Row @ 80%
20 Push ups

rest walk 2min

A. Back squat @ 40X1; 6-8 x 4; rest 2min
B. Wt Pull up @30X1; 4-5 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1 min bw arms

+

12min EMOM
min1-- Strict Pull ups amrap in 30sec
min2-- Walking lunges 12-14 steps bwt only

rest 2min

5rds--EASY pace

1min Row
1min Abike
1min Skip rope
1min SA FW #70 (switch hands after 30sec)

30min continuous effort (HR 135-145)
200m Row
15 cal Abike
1min Skip rope
8 Yoga Push ups
100ft walking lunges

Test 1 Day 8

4-3-15 DLs from CrossFit MASS on Vimeo.

Sorry, the GoPro flaked out again and had to switch to the iPhone.



4-3-15 from CrossFit MASS on Vimeo.

A. Dead-lift 5-4-3-2-1-1; rest 2-3min--find 1RM
B. Strict Press; find 1RM
C. Seated Hamer Curl @ 30x1; find 8RM
+
Elizabeth

Test 1 day 7

A. Thruster find 1RM--10min cap

B. Wt Pull ups 3-2-1-1-1 ; find 1RM; rest 2-3min

C. Wt dip strict; 3-2-1-1-1; find1RM; rest 2-3min

D. 20 wall walks for time

No Forefoot Squat

No Forefoot Squat from CrossFit MASS on Vimeo.