11/4/13 Tomorrow’s Workout


Day 1
Snatch Pulls/1, Snatch/1, & OH Squats/1 max
Clean from Box max
Squats 3 sets x 5 reps start with 80% + 15lbs/7.5 kilos
Snatch Pulls 1×3 reps105%
GHDs & Pullups(Crossfit Skip)


3 rounds for time of:

50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

First, I want to be clear that I use a lot of the Outlaw Crossfit met cons in my programming. I want to give credit where credit is due. I am going to start posting the MashMafia Workouts the night before. I would also encourage all that are following following the MashMafia Program to post your results in the comments section. Also any questions that you have post in the comments section.

The volume has shifted a little this week. We are doing a little less squatting and more versions of the lifts!

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