CrossFit South Bend

Monday – 6/11/18

• Back Squat
  • (65% x 10) x 3
• Block/Hang Snatch (knee)
  • (70% x 3) x 5
• Snatch Pull on 2″ Riser
  • (90% [of snatch] x 3) x 4
• Heaving Snatch Balance + Overhead Squat
  • (65% [of OHS] x 1 +2) x 4

Tuesday – 6/12/18

• Jerk
  • (70% x 3) x 5
• Push Press
  • (75% x 5) x 2
  • (80% x 4) x 2
• Snatch High-Pull
  • (70% x 5) x 2
  • (75% x 5) x 2
• 4 Sets; No Rest:
  • 400 m row
  • 10 1-arm KB clean + press/arm

Wednesday – 6/13/18

• Back Squat
  • (75% x 5) x 5
• Block/Hang Clean (knee)
  • (70% x 3) x 5
• Clean Pull on 2″ Riser
  • (90% [of clean] x 3) x 4
• SLDL
  • (60% [of back squat] x 5) x 3

Thursday – 6/14/18

• Power Snatch
  • (65% x 3) x 4
• Power Clean + Power Jerk
  • (65% [of PC] x 3) x 4
• Snatch High-Pull
  • (80% [of snatch] x 3) x 2
  • 85% x 3
• 5 Sets; No Rest:
  • 8 pull-ups (Use bands if necessary)
  • 8 ring push-ups

Friday – 6/15/18

• Rest Day

Saturday – 6/16/18

• Back Squat
  • (80% x 3) x 8
• Snatch
  • (70% x 3) x 2
  • (75% x 2) x 3
• Clean & Jerk
  • (70% x 3) x 2
  • (75% x 2) x 3
• 4 Sets; No Rest:
  • 2 min jump rope
  • 20 KB swings
• Raleigh and Laura will be PR’ing on marriage!

Sunday – 6/17/18

• Rest Day