CrossFit South Bend

Guest coach Caitlin today! Don't give her too hard of a time today. :) A) Clean - 20min to work to a heavy single B) EMOM x 12min - even=3 back squats@75% of 1RM, odd=6 push ups C) 3 rounds-- 60 flutter kicks, 20 teapots (10 each side, 70/55 kettle bell), 10 TTB

2014 08 01

Wednesday 7-30-14

By: Carl Case 0

A) Jerk - 2x1@70%, 2x1@75%, 2x1@80%, 2x1@85% B) OHS - 5x3 @ 80% of 1RM from last week C) Alternating tabata: Bulgarian split squats Leg lifts Cool down: 30 GHD sit-ups

2014 07 30

Monday 7-28-14

By: Carl Case 1 Comment

A) Snatch 2x2@65% 2x2@75% 2x2@85% 2x1@90% B) Snatch PP + snatch balance - 1, 2, 3, 4, 3, 2, 1 -- start at 60% of snatch, increase only as long as you can safely deload the push press back to your back, not to exceed 75% of snatch C) Partner WOD (1 person working at a time - except for the sit-ups) 100 KB front squats (racked position) 55/35 80 push press 45/33 60 med ball sit-up passes (you all saw Caitlin's group doing these last week!) 40 cal row 20 burpees **15min cap

2014 07 28

Saturday 7-26-14

By: Carl Case 0

A) Mid-thigh hang clean - 1.1.1.1.1 B) Back squat - EMOM x 8min - 3 reps at 70% of 1RM C) 8 min ladder: 3, 6, 9, 12... Of push ups, hang cleans (@65% of 1RM found today), step ups D) 50 butterfly sit-ups - as fast as possible!

2014 07 26

Wednesday 7-23-14

By: Carl Case 0

A) Jerk - 5x2@70% of 1RM - if 70% feels good after 3 sets, move up (intelligently!) B) OHS - 20 min to find heavy single, then 2x3 @ 80% of that heavy single C) 8 minute abs!! (Twice through for :50 work, :10 transition) 1. Leg lifts 2. Hold plank with foot step outs (left out, right out, left in, right in) 3. Russian twists 4. Butterfly sit-ups

2014 07 23

Monday 7-21-14

By: Carl Case 0

A) Snatch pull + hang snatch from hip - 5x2@80% of snatch B) 3-position Snatch DL (floor, below knee, mid thigh) Every :45 for 8 rounds @100% of 1RM C) Front squat - Tempo - 3.3.3.3 - 32x1 D) Row 500m, 30 Kbs, 30 kb pp (15R, 15L) 55/35# You guys have been kicking a$$ lately. Keep up the awesome work!

2014 07 21

Saturday 7-19-14

By: Carl Case 2 Comments

A) Power clean - 2.2.2.2.2 B) Back squat - 1.1.1.1.1 C) 10 min AMRAP 15 OH walking lunges (45/25), 10 backwards ball slam toss, 5 push ups

2014 07 19

Wednesday 7-16-14

By: Carl Case 0

A) Push press - 4x3@80% - focus on driving off the shoulders! B) 1 snatch balance + 2 OHS - 15 min to work up to the hheaviest set possible C) Every 1:30 x 10 rounds -- 3 push jerks, 3 burpee over plate, 10-15sec static leg hold (6in off ground) - extra credit if you hold your arms overhead

2014 07 16

Monday 7-14-14

By: Carl Case 0

Shoulder series warm-up A) Mid-thigh hang Snatch - 5x2 @ 70-80% of snatch 1RM B) Front squat - Heavy single, then 2x3 @ 80% C) 3 rounds side plank starfish x 10 (5 each side), 3 sec hold 10 T2B

2014 07 13

Saturday 7-12-14

By: Carl Case 0

This is really late. I am sorry. A) Clean pull + 2 cleans - EMOM for 12 min, 1set B) Back squat - 30 reps 6@70% 6@75% 6@80% 6@85% 6@90% Rest as needed, divide as needed C) Accumulate 5 min in plank, 4x3sec Supermans each time you break

2014 07 12

Author: Carl Case

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

New To CrossFit

Experienced CrossFitter

NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES