CrossFit South Bend

Monday – 11/5/18

• Power Jerk + Jerk
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x3x3 (% of back squat)

Tuesday – 11/6/18

• Snatch Pull + Snatch
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Snatch Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Snatch
  • 3×3
• SLDL
  • 3×4

Wednesday – 11/7/18

• Snatch Balance + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Pause Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Jumping Quarter Squat
  • 50%x3x3 (% of Back Squat)
• Press
  • 3RM
  • 95%x3
  • 90%x3

Thursday – 11/8/18

• Clean Pull + Hang Clean (knee)
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Clean
  • 3×3
• Good Morning
  • 3×4

Friday – 11/9/18

• Rest Day

Saturday – 11/10/18

• Snatch + Snatch Balance
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean + Power Jerk + Jerk
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Front Squat
  • 2RM
  • 95%x2
  • 90%x2
• SLDL
  • 3×4

Sunday – Day 35

• Rest Day