By: Carl Case 0

Let's try to stick together as a class a bit more today. It was my fault for letting you guys get all out of whack. Monday was a bit disjointed, and we like hanging out together so let's all move through the workout at the same time. :) Warm-up: lunge series, calf mobility A. Hang clean - 3RM from blocks. Start at 2" above the knee. B. Back squat - 5RM with 3sec eccentric load on the descent C. 7 rounds:

:30 to perform 10 KB swings 55/70
:30 farmers carry with 2 KB
:30 rest

2015 11 10

Tuesday, 11.10.15

By: Carl Case 0

Amateur

Find Max Distance Broad Jump Deadlift 1x5 RM (add 10 lbs to last workout)

Collegiate

Find Max Distance Broad Jump Power Snatch 2 RM

Conditioning

15, 10, 5 Reps of 135/95 lb Hang Power Snatch 24/20″ Box Jumps Strict Pull Up

2015 11 09

Monday, 11.09.15

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1, 1 Push Press 3 RM

Conditioning

Complete 7 rounds for time:

DB Walking Lunges – 20 yds Reverse Wall Climb + Push Up – 3-5 Reps

2015 11 09

Monday 11-8-15

By: Carl Case 0

New cycle stars today!!! Woo hoo!!! Warm-up: 2x5 each of jerk landing + lunge, jerk + 3xpress from split, jerk balance, jerk with PVC/bar A. Pause jerk + jerk - 15min to find max for the day, then 3x1@90% of today's max B. Front squat - 5RM pause front squat (2sec in then bottom) C. Accumulate:

50 hollow rocks
50 back extensions
50 plank hip taps

2015 11 09

Saturday 11-7-15

By: Carl Case 0

Max out day!!! Don't forget to wear your PRgyle, haha! 30min for max snatch, 30min for max clean and jerk

2015 11 07

Friday, 11.06.15

By: Carl Case 0

Sprints

Complete: 10 x 30 yds *45 second rest between sprints.

Strength

Lift 10,000/7,500 lbs as fast as possible using only one rep of the following:

1 Squat 1 Press 1 Deadlift *You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. *The goal is to lift 10,000/7,500 lbs as fast as possible.

2015 11 05

Thursday 11.05.15

By: Carl Case 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Power Clean 3 RM Pull Ups – 50 Reps

Conditioning

Complete 5 rounds: Each round lasts 2 minutes. During the round complete: 185/125 lb Power Clean – 6 Reps 40/30 lb Ball Slam – Max Reps *Rest 60 seconds between rounds.

2015 11 04

Wednesday 11-4-15

By: Carl Case 0

**Max out day on Saturday! Wearing #PRgyle is encouraged.** Warm-up: 3x5 snatch balance, 3x5 forward and 5 back frog hops A. Snatch - 3x1@80% B. Back squat - 2x2@80% C. 12min EMOM: 5 parallette shoot throughs, 10 single arm seated DB press (each), 10 DB rows (both arms together)

2015 11 04

Tuesday, 11.03.15

By: Carl Case 0

Amateur, Collegiate:

Complete the following on the minute for 8 minutes: Power Snatch – 2 Reps 30/24″ Box Jump – 3 Reps *For Power Snatch, use 85% of your 1 RM if known. *Box Jumps must be performed by landing with hips above parallel.

Conditioning

Complete 4 Rounds for time: 70/45 lb Single Arm DB Power Snatch – 5 Reps RT OH Farmer Carry 20 yds 12 Burpees 70/45 lb Single Arm DB Power Snatch – 5 Reps LT OH Farmer Carry 20 Yd 12 Burpees *OH Farmer Carry to be completed Single Arm with DB overhead.

2015 11 02

Monday 11-2-15

By: Carl Case 0

Warm-up: shoulder series (5# plates)

Airplanes
Frankensteins
Scare crows
Air traffic control

A. Clean and jerk - 3x1@80% B. Front squat - 2x2@80% C. 5 rounds, conversational pace: 1 wall walk, 8 shoulder taps, 7 KB swings, 6 goblet lunges (each leg)

2015 11 02

CrossFit South Bend

Author: Carl Case

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Sprints

Strength

Amateur

Collegiate

Conditioning

Amateur, Collegiate:

Conditioning

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A TRAINING EXPERIENCE LIKE NO OTHER

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

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