CrossFit South Bend

A) hang power snatch + hang snatch - 3x2@75%, 3x2@80% of 1RM B) front squat - 3x5@70% of 1RM from last week C) 2:00 max single leg KB DL 75/55 (alternating every 5 reps) 2:00 max butterfly sit-ups w/ med ball 2:00 max KB Russian swings 75/55 2:00 max knees-to-elbows (:15 transition between movements)

2014 10 13

Saturday 10-11-14

By: Carl Case 0

A) hang clean + jerk - warm up, then 4x1@75%, 4x1@80% B) tempo back squat - 32X1 - 2.2.2.2 C) 3 rounds, not for time 8 straight leg DL @ 50% of 1RM 10 GHD sit-ups with 3sec hold at full hip extension

2014 10 10

Wednesday 10-8-14

By: Carl Case 0

Happy belated birthday to Jenn!! :) A) jerk dip + jerk - 3x2@75%, 2x1@80%, 2x1@85% B) 4 steps weighted duck walk forward, 2 OHS, 4 steps weighted duck walk backward, 2 OHS - 4 sets @ 60% of 1RM C) 10 min ladder 2, 4, 6, 8, 10... Step ups w/ barbell (24/20") Burpees

2014 10 08

Monday 10-6-14

By: Carl Case 0

A) Snatch DL, 3 seconds down to floor, snatch pull - 2@95%, 100%, 105%, 110% B) Front squat - 15min to find 1RM Then: 3x3@80% C) 1:00 Sorenson hold 1:00 wall sit 10 scarecrows w/ 5# plates 10 air traffic control w/ 5# plates 10 "don't shoot" w/ 5# plates X4 rounds

2014 10 06

Saturday 10-4-14

By: Carl Case 0

A) clean pull + clean - 2.2.2.1.1.1 B) back squat - 5x3@80% of 1RM C) 6 rounds 6 DB bent over rows 6 DB push press 6 DB lunges

2014 10 04

Wednesday 10-1-14

By: Carl Case 0

A) Push press + jerk - start at 60% of your 1RM jerk and work up by 5% until form breaks down B) heaving snatch balance - work up to heavy single, stabilize in bottom before standing up! C) 8 rounds, :40 on, :20 off 4 deadlifts @ 65% of 1RM max mountain climbers with remaining time

2014 10 01

Monday 9-29-14

By: Carl Case 0

Thacker Warm-Up A) power snatch from 2in below knee - 2.2.2.2.2 >>>really focus on keepin your chest out over the bar, loading up those hammys B) front squat - 5.4.3.2.1 C) 4 rounds: 10 banded good mornings, 6 inchworms w/ push-up (3 forward, 3 backwards)

2014 09 28

Saturday 9-27-14

By: Carl Case 0

A) clean - 2x1@70, 75, 80, 85, 90% B) death by back squat @ 65% or 1RM - try to beat your score from 6/21! C) partner WOD: 3 rounds each 250m row while partner does max T2B

2014 09 26

Wednesday 9-24-14

By: Carl Case 0

Warm-up Push up series Samson stretch x 5 each side, 5sec A) jerk - Every 1:45 x 10 rounds - 1 jerk. Round 1-3: 80% Round 4-6: 85% Round 7-9: 90% Round 10: 95% B) OHS - work off of heavy set of 2 from 9/10 - 5x2@90% C) chipper: 75 Russian kb swings 55/70# 75 butterfly sit-ups 75 wall balls 20/14#

2014 09 24

Monday 9-22-14

By: Carl Case 0

It's going to be a heavy week, guys! Warm-up: Prayer stretch x 3:00 Hamstring on pole stretch x 3:00 each leg A) snatch - 15min to work to a heavy single FOR TODAY (note: this may or may not be close to your 1RM. It is OK if it isn't!!!) Then: 3x1@90% of that heavy single B) front squat - 9min EMOM - 2 reps @ 80% with 3 sec pause in bottom C) 30sec on, 30sec off x 10:00 Even rounds: 5# plate scarecrows Odd rounds: jumping lunges

2014 09 22

Author: Carl Case

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A TRAINING EXPERIENCE LIKE NO OTHER

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