CrossFit South Bend

Monday – 12/18/17

• Clean & Jerk – 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
• Clean Pull – 95% (of cln) x 3, 100% x 3, 105% x 2 x 3
• Back Squat – 70% x 2 x 5

Tuesday – 12/19/17

• Power Snatch + Overhead Squat – 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
• Power Clean + Jerk – 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
• Snatch Pull – 95% (of snatch) x 2 x 2, 100% x 2 x 2

With no rest:

400 m row

20 pull-ups

300 m row

30 push-ups

200 m row

10 pull-ups

10 push-ups

Wednesday – 12/20/17

• Front Squat – 90% x 2 x 3
• Snatch – 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
• Jerk – 75% x 2, 80% x 2, 85% x 1 x 3
• Snatch Pull – 100% (of snatch) x 3 x 2, 105% x 2 x 2

Thursday – 12/21/17

• Power Snatch – 75% x 2 x 2, 80% x 1 x 4
• Power Clean + Power Jerk – 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
• Clean Pull – 95% (of clean) x 2 x 2, 100% x 2 x 2

3 sets; no rest:

10 KB snatch/arm

10 KB clean + push press/arm

Friday – 12/22/17

Rest Day

Saturday – 12/23/17

• Snatch – heavy single
• Clean & Jerk – heavy single
• Clean Pull – 105% (of clean) x 3 x 3
• Back Squat – 70% x 2 x 5

Sunday – 12/24/17

Rest Day