CrossFit South Bend

Monday – 10/15/18

• Push Press + Pause Jerk
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x5x3 (% of back squat)

Tuesday – 10/16/18

• Snatch High-Pull + Power Snatch + Hang Snatch
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Halting Snatch Deadlift
  • 5RM
  • 95%x5
  • 90%x5
• Muscle Snatch
  • 3×5
• SLDL
  • 3×5

Wednesday – 10/17/18

• Snatch Push Press + OHS
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Pause Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Jumping Quarter Squat
  • 50%x5x3 (% of back squat)
• Press
  • 5RM
  • 95%x5
  • 90%x5

Thursday – 10/18/18

• Clean High-Pull – Power Clean + Hang Clean
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Halting Clean Deadlift
  • 5RM
  • 95%x5
  • 90%x5
• Muscle Clean
  • 3×5
• Good Morning
  • 3×5

Friday – 10/19/18

• Rest Day

Saturday – 10/20/18

• Segment Snatch (knee) + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Segment Clean (knee) + Jerk Drive + Jerk
  • (1+3+1)RM
  • 95% x (1+3+1)
  • 90% x (1+3+1)
• Front Squat
  • 3RM
  • 95%x3
  • 90%x3
• SLDL
  • 3×5

Sunday – 10/21/18

• Rest Day