CrossFit South Bend

Amateur

Squat 3×5 (add 5 lb to last workout)

Collegiate

Squat 5×3 @ 90% of 3 RM from Monday

Conditioning

The Volkswagen 4.0
15, 12, 9 reps of:
Bench Press @ bodyweight + 5 lbs
Weighted Pull Ups w/ 50/35 lbs
* For a lot of us standard Volkswagen is hard enough. For this version try to go a little above what you do on standard Volkswagen for bench. If you’re able to do pull ups well, then try to add some weight to your pull up even if its 2.5 pounders in your pockets. Challenge that vertical pull.

Last “OG Volkswagen”