CrossFit South Bend

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Base
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip
1×4 + 3 Athletic Burpees

Back Squat
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Press
Press 3RM

Conditioning
4 Rounds
Dumbbell Walking Lunge -10 Yards
GHD Bridge Holds – MAX, try to beat last weeks holds

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Base
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Conditioning
4 Rounds
Meadow Rows – Max effort each arm (reps should fall between 8-12)
Bottoms Up Kettlebell Cary – 20 yards each arm

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Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Bulgarian Split Squats
8. 8. 8. 8

Bench Press
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Conditioning
4 Rounds
Skull Crushers – Max effort (reps should fall between 8-12)
Straight Arm Pull Downs – 20, build off last weeks numbers

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Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean
1×2 @80%, 1×2 @85%, 1×2 @87.5%

Vertical Pulls
4x Max Reps

Conditioning
4 Rounds
Starr Shrugs – Max effort (reps should fall between 8-12)
Sled Drags- 100 yards, pick a weight you can move at a fast walking pace.

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