
2016 11 04
2016 11 04
POWER CLEAN 5x3 Add 2.5lbs to your last workout.
CHIN UPS 3x MAX REPS, rest 2-3 minutes between sets
5 SETS OF: 3 DEADLIFTS + 3 POWER CLEANS Work up to a heavy triple on DL to PC complex. These can be done in a touch and go manner if you choose to. After each set, perform dynamic step ups.
DYNAMIC STEP UPS 10 reps right and 10 reps left
6. 5. 4. 3. 2. 1 FRONT SQUAT, add weight to the bar after each set
After each set of Front Squats perform 5 BURPEE BOX JUMPS
2016 11 03
BACK SQUAT 3x5 add 5 pounds to whatever you did Monday.
BENCH PRESS 3x5 Add 2.5 pounds to your bench for 3x5.
NINJA GET UP TO BOX JUMP 1. 1. 1. 1. 1 Work up to a big single.
INCLINE BENCH 10. 10. 10 Get some heavy sets of 10.
15. 12. 9. 6. 3 BENCH PRESS, Use body weight for the bench press. SEATED DUMBBELL PRESS
2016 11 02
Free Day at CrossFit South Bend
2016 11 02
Tara’s Story-A Life-Altering Experience
2016 11 02