Some cool exercises as well: Jerks off Blocks, Snatch Balance Complex, Deadlifts, and more! Check out the Junior Mafia Members killing it! The whole training center is going hard in this one! Lots of going Hard!
MashMafia Highlights! Lots of PRs! Read More »
I just wanted to make a short video showing what a typical day looks like. Here is what people should expect: 1. Mobility and Warm Up 2. Strength Training 3. Metabolic Conditioning 4. Core 5. Stretching The only parts we left out were Mobility and Stretching. It’s not because they are not important. I just
Smashed CrossFit: A Day in the Life! Read More »
Day 2 Power Snatch HS(no misses) Power Clean HS(no misses) Jerks off Blocks HS, 85/2×2(1 miss only) Bench 3 RM, MashMafia Weightlifting -5&10% ss Band Rows low to high & high to low/8×3 Met Con 4 rounds for total reps of: 2:30 to complete… 400M Run ME T2B in the remainder of the 2:30 Rest
11/19/13 Today’s Workout Read More »
MashMafia Weightlifting week 1 Day 1 Snatch HS(allowed three miss), 85/2 Clean & Jerk HS(allowed three misses), 85/2 Squats 3 reps x 4 sets Goodmornings 8 Reps x 3 ss KB Rowing High Pulls/10 Volume is still going to be somewhat high. We are focusing a lot on the lifts, and we are going heavy.
Taper for American Open Read More »
Day 1 Snatch HS(allowed two miss), 85/2×2,88/1 Clean & Jerk HS(allowed one misses), 85/2×2,88/1 Squats 3 reps x 4 sets, -25%/10 Goodmornings 8 Reps x 3 ss KB Rowing High Pulls/10 Conditioning 15 minute AMRAP of: 50 KB Swings 24/16kg 25 Jumping Squats 45# 15 Pull-ups 2013 has been a great year for Mash Elite
11/18/13 Workout and Things That I am Thankful For Read More »
Day 6 Squats max 3, then -5&10% Incline Bench max 3, then -10%, then -25%/10 Deadlift 1RM off low Box, then 85%/3 Snatch Grip Push Press 3 RM, then -5&10%
