Team Mash

Tuesday (Muscle Ups practice or 5reps x 3) Power Cleans 75x3x5(inc. weight if able) Jerks Heavy single, 70/3×3 Pull-ups/5-8, Rows/10, & black burns x 3 or Crossfit Wall Balls/15 ss Toes 2 Bar/15 12 minutes AMRAP

L2L Seminar This past weekend was MashElite’s first annual Learn 2 Lift Seminar, and our staff had an absolute blast sharing our knowledge and ideas. We loosely kept up with PRs, but at least 50 PRs were set over the course of the weekend. The event focused on the snatch and clean & jerk during

I will start updating this daily for anyone who wants to try our program! Thursday (Hand Stand Push Ups Work) Power Snatch 70x3x5(inc. weight if able) OH Squat HS, 65x3x3 Friday (Double Unders for Crossfit) Max Snatch (25 minutes) Max Clean & J (25 minutes) Back Squat + 60 lb chains/max 2, 80%+ch(Proj. Max of

Great week so far! I have a sprained hand, so I am taking it easy on the cleans. Everything else is really doing well. The volume is super high right now, and my body is adapting. Sleep is more important than ever, so I’m taking a Zinc and Magnesium supplement that really seems to be

Wednesday Clean & J 60×3+1,65×3+1,70×3+1×4(inc. weight if able) Front Squats 70x4x5 Snatch Pulls from Box 105-130%x3x3 ME Bench Max Triple 3 Board, 85x2x3(chest) Plate Raises/8 ss Dips/10×3-5 Or Crossfit Angie 100 pull-ups, 100 Push-ups, 100 Sit-ups, 100 air squats (For time) Notice how the workout addresses Powerlifting, Weightlifting, and CrossFit. You just have to know

This week is the beginning of all new programming at MashElite. The last 12 week cycle produced some huge PRs and MDUSAs newest Team Member Rebecca Gerdon. We watched as Eze Clean & Jerked an amount that he couldn’t deadlift two year ago 315lbs. The program is written for weightlifters, powerlifters, and Crossfitters which make