CrossFit South Bend

Monday – 12/10/18

• Snatch – HS
  • 90%x1
  • 95%x1
  • 90%x1
• Clean & Jerk
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Front Squat
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Snatch Pull
  • 120%x2x4

Tuesday – 12/11/18

• Dip Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Power Clean + Power Jerk
  • (1+1)RM
  • 90% x (1+1)
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull
  • 110%x2x4

Wednesday – 12/12/18

• Snatch Long Pull + Tall Snatch [Light and Snappy!]
  • 5 x (3+3)
• Tall Jerk (from shoulders) [Light and Snappy!]
  • 5×3
• Clean Long Pull + Tall Clean [Light and Snappy!]
  • 5 x (3+3)

Thursday – 12/13/18

• Snatch
  • 70% @ 5 x 1
• Clean & Jerk
  • 70% @ 5 x 1
• Back Squat
  • 70% @ 5 x 2
• Clean Pull
  • (110% x 2) x 4

Friday – 12/14/18

• Rest Day

Saturday – 12/15/18

Due to most of us being at the competition, it will be open gym today. 

• Snatch
  • 80%x2
  • 85%x2,
  • 90%x2,
  • 93%x2
• Clean & Jerk
  • 80% x (2+1)
  • 85% x (2+1)
  • 90% x (2+1)
  • 93% x (2+1)
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x2
  • 90%x2
• Snatch Pull
  • 110%x2
  • 115%x2
  • 120%x2x2

Sunday – 12/16/18

• Rest Day