CrossFit South Bend

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Base
MR. Hip

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

Back Squat
3RM, 1x Max Reps @80%

Press
5. 5. 5. 5, work up to a heavy 5 for the day. you have 4 sets to get there

Conditioning
Lateral Step Kettlebell Swings – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Captain Morgans – 3 top and bottom leg, both right and left side

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[eliteaccordion][elitetoggle title=”Tuesday 1.23.18″]
Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deficit Deadlift
5×10, you will have 2 minutes to complete each set so pick your weight wisely. you can go up in weight each set

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
LATT Test
5 Rounds
Assault Bike – 30 seconds max calories
Rest 2:00 minutes between set.

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[eliteaccordion][elitetoggle title=”Thursday 1.25.18″]
Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Back Squat
6×3 @80% of your 3RM from Monday, focus on standing up with speed on each rep

Bench Press
3RM, 1x Max Reps @80%

Conditioning
4 Rounds
Sled Drag – 40 yard
Isometric GHD Hold – 30 seconds
Lateral Ball Slams – 20
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[eliteaccordion][elitetoggle title=”Friday 1.26.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Hang Power Snatch
2. 2. 2. 2. 2, work up to a heavy 2 for the day. you have 5 sets to get there.

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
10 Minute AMRAP
Dumbbell Hang Power Cleans – 10
Get Up Sit Ups – 10 right/left
Tea Pots – 10 right/left

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