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Monday, April 27, 2015
295x3
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A. Pressing Snatch Bal 3-3-3-3; rest 90sec B. Paus...
active rest 30min ---Abike, Walk, Row EASY
A. Segmented Snatch grip DL (3 pauses); drop from ...
295x3
A. Back squat @ 40X1; 3-3-3-3;rest 3min B. Wt Pull...
Active rest of choice
A. RDL @ 40X1;5-4-3-3 ; rest 2min B. Close grip Be...
A. Pressing Snatch Bal 3-3-3-3; rest 90sec B. OHS ...
active rest 30min ---Abike, Walk, Row EASY
A. Segmented Snatch grip DL (3 pauses); drop from ...
A. Back squat @ 40X1; 4-6x 4; rest 2min B. Wt Pull...
4/19/2015 Active rest of choice
Rest Day
A. RDL @ 40X1; 6-5-4-4 ; rest 2minB. Close grip B...
A. OHS @22X1;4-4-4-4; rest 2minB. Strict Pull ups...
active rest 30min ---Abike, Walk, Row EASY
A. Segmented Snatch grip DL (3 pauses) 4-4-4-4; re...
A. Back squat @ 40X1; 5-7x 4; rest 2minB. Wt Pull ...
Abike 30min EASY spin--every 5min get off and comp...
rest day
A. RDL @ 40X1; 6-8 x 4; rest 2minB. Close grip Be...
OHS Pendley & Trap 3
A. OHS @22X1; 5-5-5-5; rest 2minB. Pendlay row @ ...
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; re...
A. Back squat @ 40X1; 6-8 x 4; rest 2minB. Wt Pull...
30min continuous effort (HR 135-145)200m Row15 cal...
Test 1 Day 8
A. Dead-lift 5-4-3-2-1-1; rest 2-3min--find 1RMB. ...
Test 1 day 7
A. Thruster find 1RM--10min capB. Wt Pull ups 3-2-...
No Forefoot Squat
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