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 w/ No Lock Out
5 x 10 reps @ 65% of your heavy single .

Press
4×3 @ 90% 3 RM from last week.

Conditioning
4 Sets
Bulgarian Split Squat – 10 right and left
Russian Twist – 20

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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

5 Sets
Deadlifts – 10, build each set
Rope Climb – 1

Conditioning
15 minute AMRAP
Sled Drag – 20 yards
Reverse Sled Drag – 20 yards
Seated Med-Ball Throw – 10
Assault Bike – 20 calories

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Base
Mr. Bear Trap

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

Kettlebell Front Rack Walking Lunge
5x 20 yards

Incline Bench Press
5×10 build on what you have done int the pass

Conditioning
Russian Kettlebell Swings – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1.
Double Unders – 10. 20. 30. 40. 50. 60. 70 . 80. 90

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

Vertical Pulls
4x Max Reps

Intermediate
Starr Shrugs
15. 15. 15

Vertical Pulls
4x Max Reps

Conditioning
5 Rounds
Kelso Rows – 10 right and left
Plyo Push Ups – 5
Hammer Curls – 10

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