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

Front Squat
10. 10. 10, build to a heavy 10

Walk Outs
3x 10 seconds @ 100-105% 1RM

Press
7RM

Conditioning
8 Rounds
Ball Slams – 10
Lateral Plyo Skiers – 20

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

Pull Ups
3x Max Reps

Intermediate
Power Snatch
2. 2. 2. 2, build to a heavy 2

Snatch Pull
3. 3. 3, start first set at your heavy 2

Conditioning
4 Rounds
Elevated Push Ups – Max (set bar up at knee height)
Single Arm Dumbbell Row – 10 right and left
GHD Bridge Hold – 30 seconds, add holding a plate if this is easily to moderately achieved.

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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

Barbell Step Ups
6×3 right and left

Bench Press
10. 10. 10

Conditioning
5 Sets
Bottoms Up Kettlebell Press – 10
Dips – 10
Seated Med-Ball Throws – 10

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Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

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

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
3. 3. 3. 3, build to a heavy 3

Clean Pull
3. 3. 3, start your first set at your heavy 3

Conditioning
12 Minute AMRAP
Single Arm Kettlebell Front Rack Carry – 25 yards each arm
Tire Flips – 5
Sledge Hammer Strikes – 5 each side

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