CrossFit South Bend

Monday – 3/19/18

• Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
• Snatch 7 x 2 @ 77.5-82.5%
• Back Squat 5 x Max (8-12 Reps) (R 3-5)
  • Leave 2 reps in the tank

• Chest 75-100
  • Incline DB Bench Press 6 x 8-12
  • Close Grip BB Bench Press 5 x 8-12

• Bi’s 50-75
  • Barbell Reverse Curls 5 x10

Tuesday – 3/20/18

• Rest Day

Wednesday – 3/21/18

• Power Cleans 7 x 2 @ 77.5-82.5%
• Clean Pulls 5 x 3
• Shoulders 50-75Philly Press 6 x 10
• Abs and BackDumbbell RDL’s 3-4 x 10

Thursday – 3/22/18

• Clean 7 x 2 @ 77.5-82.5%
• 1 ¼ Front Squats 5 x 3
• Back 75-100 RepsBent Over Rows 4 x 8-12

  DB “Lawnmower” Rows 4 x 8-12

• Tri’s 50-75 RepsStanding Tricep Extensions 5 x 10

Friday – 3/23/18

Rest day

Saturday – 3/24/18

• Warm-Up: Long Technical Warm-up
• Clean and Jerk (1+2) x 7 @ 77.5-82.5%
• Snatch Pulls 5 x 3
• 5 Rounds
  • Max Incline Push-ups (30+)
  • Bear Crawl + KB Push

Sunday – 3/25/18

Rest day