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

Back Squat
3×5 @70%, 1×3 @75%, 1×2 @80%

Press
5RM, work up to a heavy 5 for the day

Conditioning
4 Rounds
Goblet Squats – find a weight you can do for 8-15 reps
GHD Bridge Holds – MAX

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Base
Mr. Hammy
2×3 + 3 Broad Jumps

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

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
3×5 @70%, 1×3 @75%, 1×2 @80%

Conditioning
4 Rounds
Single Arm Dumbbell Row – find a weight you can do for 8-15 reps each arm
Prowler Push -100 yards

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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

Bulgarian Split Squats
10. 10. 10. 10

Bench Press
3×5 @70%, 1×3 @75%, 1×2 @80%

Conditioning
4 Rounds
Dips – 8-15 reps, if you can add weight to operate within the rep range
Straight Arm Pull Downs – 25

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

Vertical Pulls
4x Max Reps

Intermediate
Power Clean
3×5 @70%, 1×3 @75%, 1×2 @80%

Vertical Pulls
4x Max Reps

Conditioning
3 Rounds
Sled Drag – 50 yards
Reverse Sled Drag – 50 yards
Single Arm Farmers Walk – 50 yards each arm AHAP

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