CrossFit South Bend

A.

20 Minutes to find Squat 3RM

Notes:try to beat tempo from 2.02.15

B.

8 Rounds

40sec On, 20 Sec Off

30yd Shuttle

Max Russian Kettlebell Swings with time remaining 70/55

Notes: The shuttle format will be 5yds out and back + 10yds out and back. Score will be total number of repetitions

Throwback Tracy G pic 🙂

A.

3×10 Squat, can be done from racks

3×11 Deficit Push Ups, ideally using parallets

3×11 Ring Rows

3×10 Single Arm Kettbell RDL

3×10 Thruster, pulled from ground

3×11 Toes To Bar

3×10 Straight Bar Curls

3×11 Banded Tricep Extensions

Notes: We are ditching the 80 seconds per round interval and going with the 60 seconds rest in between sets. You are also going to add 2.5-10lbs on their barbell movements. Be smart about this, you should have to dig to get all 10, but these should be unbroken.

Paleo Cooking Class!

A.

5 Rounds

2 Min Amrap

2 Sandbag Power Cleans 80/60

4 Pull Ups

6 Burpees

Rest 1 minute

Notes:You’ll start where you left off prior to each rest period and continue out your rounds.

Some CrossFit with Adrian Bozman from February of 2009

A.

Bench 1.1.1

Notes: if you are within 2 months of just having finished Fundamentals, you will do 5.5.5

B.

5 Rounds, not for time, for weight used.

10yd Weighted Single Arm (R) Lunge

5 Side Pillar Hip Tap + 3 Sec Hip Reach (R)

10yd Weighted Single Arm (L) Lunge

5 Side Pillar Hip Tap + 3 Sec Hip Reach (L)

Notes: You will grab something heavy, whether that is KB or DB to hold in your hand. The goal is to eliminate any wedding steps, and for it to be a fluid transition into the next lunge. If the hip tap + hip reach is to challenging for you, you will do a static pillar hold for 30 seconds.

Both 9:00 and 11:00 class today will be

“Grace”

For time

30 Clean and Jerks 135/95

Click here to check out the details for Barbells for Boobs

Click here to donate!

we will be running a Larger B4B again in October as well, and running our donations all the way until then! think of this a Pre B4B, Barbells for Boobs!

Also, we still have a couple spots available for our Paleo Cooking Class tonight! Click here to get em!

A.

Power Clean 3.3.3.3.3

Notes: Do each Power Clean at the top of a 2:30 mark

B.

100 Plate Touches

Notes: every 45 seconds (including the start) do 15 double unders, and use the remaining time to knock out your Plate Touches. At MOST we want 20 seconds on the Double Unders, so scale appropriately whether that means less doubles, or just single.