CrossFit South Bend

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Base
MR. Hip
1×4 + 3 Athletic Burpees

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
1×4 + 3 Athletic Burpees

Front Squat
5×10, add 10 – 20 lbs the last time we hit these up. keep rest down to 2-3 minutes

Push Press
1. 1. 1. 1. 1, work up to a heavy single

Conditioning
10 Minute AMRAP
Prowler Push – 20 yards out and back
Med-Balls to Toes – 10

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Base
Mr. Hammy
2×3 + 3 Broad Jumps

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

Intermediate
Deficit Deadlift
30×1, every 30 seconds perform 1 Deficit Deadlift.

Conditioning
5 rounds
Russian Kettlebell Swings – 15
Single Arm Dumbbell Bent Over Rows – 10 right and left

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Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

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
1×4 + 3 Jump Lunges

Single Arm Dumbbell Step up
12. 12. 12. 12, 6 reps on each leg

Bench Press
5×10, add 10 – 20 lbs the last time we hit these up. keep rest down to 2-3 minutes

Conditioning
4 Sets
Landmine Push Press – 5 right and left
Plyo Push Ups – 5
Dips – 5

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

Vertical Pulls
4x Max Reps

Intermediate
Power Clean Complex
1 Clean Pull + 1 Hang Power Clean + 1 Power Clean, build to the heaviest weight for the complex

Vertical Pulls
4x Max Reps

Conditioning
4 Sets
Assault Bike – 30
Ball Slams – 10
Sled Pull – 100 yards
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