CrossFit South Bend

• Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
• Clean & Jerk – 75%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 75%x1+1
• Back Squat – 75%x3x3
• Weighted Planks - 3 x 20-30sec

• Hang Snatch (mid-thigh) – 60%x1x6
• Power Clean + Power Jerk (% of CJ) – 60%x1+1x5
• Clean Pull – 90%x2x3

• Snatch – 70%x1, 75%x1, 80%x1x3
• Clean & Jerk – 70%x1+1, 75%x1+1x3
• Front Squat – 75%x2x3

• Power Snatch (% of snatch) – 50%x1x5
• Power Clean + Power Jerk (% of CJ) – 50%x1+1x5
• Snatch Pull – 80%x2x3

• Snatch – MAX
• Clean & Jerk 1+1 – MAX
• Front Squat – HS

• Snatch (% of HS; back-offs OTM) – HS, 90%x1x3
• Snatch Pull – 95%x2, 100%x2x3
• Back Squat – 3RM
• Weighted Planks - 3 x 20-30sec

• Power Clean + Power Jerk (% of CJ) – 65% x1+1x10
• Block Clean High-Pull (knee) – 80%x3x3

• Clean & Jerk (% of RM; back-offs OTM) - RM1+1, 90%x1+1x3
• Clean Pull – 95%x2, 100%x2x3
• Front Squat (% of RM) – 2RM
• Hanging Leg Raise - 3 x max

• Power Snatch (% of snatch) – 65%x1x10
• Push Press – 3RM

• Snatch – HS
• Clean & Jerk 1+1 – HS
• Back Squat – 60%x2x8
• Weighted Planks - 3 x 20-30sec

• Segment Snatch (knee) + Snatch – RM 1+1, 90% x 1+1 x 2 (% of RM)
• Snatch Pull on Riser – 95%x3, 100%x3, 105%x3, 110%x3
• Pause Back Squat – 5RM, 90% x Max reps (% of RM)
• Weighted Planks - 3 x 20-30sec

• Power Clean (% of clean) – 65%x2x8
• Clean High-Pull – 70%x3x4

• Clean Pull + Clean + Jerk – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
• Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 1+3, 90% x 1+3 x 2 (% of RM)
• Front Squat – 3RM, 90% x Max reps (% of RM)
• Hanging Leg Raise - 3 x max

• Power Jerk + Jerk (% of split jerk) – 65% x 1+1 x 8
• Push Press – 5RM, 90% x Max reps (% of RM)

• Power Snatch (% of snatch) – 65%x2x8
• Snatch High-Pull – 70%x3x4
• Front Squat – 60%x2x5, 65%x2x5
• Weighted Planks - 3 x 20-30sec

• Snatch Pull + Snatch + OHS – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
• Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser (% of RM) – RM 1+3, 90% x 1+3 x 2
• Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
• Weighted Planks - 3 x 20-30sec

• Hang Power Clean (knee) (% of clean) – 65%x2x10
• Clean High-Pull – 75%x3x5

• Clean + Front Squat + Jerk (% of RM) - RM 1+1+1, 90% x 1+1+1 x 2
• Clean Pull on Riser – 95%x3, 100%x3, 105%x3x3
• Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
• Hanging Leg Raise - 3 x max

• Power Jerk (% of split jerk) – 65%x2x10
• Push Press (% of RM) – 5RM, 90%x5, 90% x Max reps

• Hang Power Snatch (knee) (% of snatch) – 65%x2x10
• Snatch High-Pull – 70%x3x5
• Back Squat – 60%x2x10
• Weighted Planks - 3 x 20-30sec

• Segment Snatch (knee) + Snatch – RM 1+2, 90% x 1+2 x 2 (% of RM)
• Snatch Pull on Riser – 95%x3, 100%x3, 105%x3x3
• Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
• Weighted Planks - 3 x 20-30sec

• Hang Power Clean (knee) (% of clean) – 60%x2x5, 65%x2x5
• Clean High-Pull – 70%x3x2, 75%x3x3

• Clean Pull + Clean + Jerk – RM 1+1+2, 90% x 1+1+2 x 2 (% of RM)
• Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 2+2, 90% x 2+2 x 2 (% of RM)
• Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
• Hanging Leg Raise - 3 x max

• Power Jerk (% of split jerk) – 60%x2x5, 65%x2x5
• Push Press – 5RM, 90%x5, 90% x Max reps (% of RM)

• Hang Power Snatch (knee) (% of snatch) – 60%x2x5, 65%x2x5
• Snatch High-Pull – 70%x3x2, 75%x3x3
• Front Squat – 60%x2x10
• Weighted Planks - 3 x 20-30sec

• Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1x2
• Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2x2
• Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
• Weighted Planks - 3 x 20-30sec

• Hang Power Clean (knee) (% of clean) – 60%x2x10
• Clean High-Pull – 70%x3x5

• Clean + Front Squat + Jerk - RM1+1+1, 90%x1+1+1x2
• Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
• Front Squat – 3RM, 90%x3, 90%xMax Reps
• Hanging Leg Raise - 3 x max

• Power Jerk (% of split jerk) – 60%x2x10
• Push Press – 5RM, 90%x5, 90%xMax Reps

• Hang Power Snatch (knee) (% of snatch) – 60%x2x10
• Snatch High-Pull – 70%x3x5
• Back Squat – 60%x2x10
• Weighted Planks - 3 x 20-30sec

Monday - 1-15-17

• Snatch - (80% x 1) x 2, 85% x 1, 90% x 1

• Clean & Jerk - (80% x 1) x 2, 85% x 1, 90% x 1

• Front squat - 80% x 2, (85% x 1) x 2

Tuesday - 1-16-17

• Power snatch - (70% x 1) x 5

• Power clean & jerk - (70% x 1) x 5

• Clean Pull - (90% x 2) x 3

3 sets; no rest:

300 m row

15 KB swings

Wednesday - 1-17-17

• Snatch - (80% x 1) x 3

• Clean & Jerk - (80% x 1) x 3

• Snatch Pull - (90% x 2) x 3

Thursday - 1-18-17

• Power snatch - (60% x 1) x 8

• Power clean & jerk -( 60% x 1) x 8

Friday - 1-19-17

Rest Day

Saturday - 1-20-17  (Broadripple!)

• Snatch - max

• Clean & jerk - max

• Front squat - max

Sunday - 1-21-17

Rest Day

Monday - 1-8-17

• Snatch - 5s x 1r (~80-90%)

• Snatch pull - 4s x 2r

• Pause back squat - 5s x 1r

Aim to add weight to each exercise from what you used last week.

Tuesday - 1-9-17

• Power clean + power jerk - 75%, 80%, 80%+ x 3

• Power snatch + snatch - 75%, 80%, 80%+ x 3

4 sets; no rest:

10 topside plate halfmoons

10 HLR

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.

Wednesday - 1-10-17

• Clean & Jerk - 5s x 1r (~80-90%)

• Clean pull - 4s x 2r

• Front squat - 5s x 1r

Aim to add weight from what you used last week.

Thursday - 1-11-17

• Hang snatch (below knee) - 75% x 2, 80% x 2, (85% x 1) x 3

• Hang clean (below knee) - 75% x 2, 80% x 2, (85% x 1) x 3

• Heaving snatch balance - 4s x 1r; add weight from last wk

3 sets; no rest:

10 1-arm KB swings/side

15 push-ups

Friday - 1-12-17

Rest Day

Saturday - 1-13-17

• Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• C&J - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• Front squat - heavy single; 90% x 1

3 sets; no rest:

5 box jump

15 pull-ups

Sunday - 1-14-17

Rest Day

Monday -  1-1-17

• Snatch - 5s x 3r (~70-80%) 

• Snatch pull - 4s x 4r 

• Pause back squat - 4s x 3r 

Feel out weights for each exercise that are challenging but not max efforts.

Tuesday - 1-2-17

• Power snatch + snatch -( 65% (of snatch) x 1+1) x 2, (70% x 1+1) x 2, (75% x 1+1 )x 2 

• Power clean + power jerk -( 75% x 1) x 5 sets 

3 sets; no rest:

400 m row

10 push press behind the neck 

Wednesday - 1-3-17

• Clean & Jerk - 5s x 3r (~70-80%)

• Clean pull - 4s x 4r

• Front squat - 4s x 2r

Feel out weights for each exercise that are challenging but not max efforts.

Thursday - 1-4-17

• Hang snatch (below knee) - (75% x 2) x 5 

• Hang clean (below knee) - (75% x 2) x 5 

• Heaving snatch balance - 4s x 3r 

For 5 minutes:

1-Arm KB clean + push press x 5/arm

5 lateral lunge/leg

Friday - 1-5-17

Rest Day

Saturday - 1-6-17

• Snatch - 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3

• Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3

• Front squat - heavy single; (90% x 1) x 2

4 sets; no rest:

10 KB swings

10 DB chainsaw row/arm

Sunday - 1-7-17

Rest Day

• Back Squat - 95%x1x3
• Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3
• Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
• Clean Pull - 85%x2, 90%x2, 95%x2

• Power Snatch - (70%x1, 75%x1) x 3
• Power Clean + Jerk - (70% x (1+1), 75% x (1+1)) x 3

• Snatch - 70%x2, 75%x2, 80%x1x3
• Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1)
• Snatch Pull - 85%x2, 90%x2, 95%x2
• Front Squat - 70%x2x5

• Power Snatch - (70%x1, 75%x1) x 3
• Power Clean + Jerk - (70% x (1+1), 75% x (1+1)) x 3

• Back Squat - MAX!
• Snatch - HS
• Clean & Jerk - HS