CrossFit South Bend

Good job strong Casey. So Strong with those 315lb plate ground to overheads

A.

The Chief

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Hey everyone! Childcare is canceled for Friday, heads up!

A.

Floor Press 3.3.3.3.3, w/ a 1 second pause at the bottom of each rep

Notes:

The focus here is speed, these are not max effort attempts. if the weight starts to become grindy then the weight is to much. there should not be any failed reps

B.

10 Min Cap

400m Run

40 Sit Ups

20 American Kettlebell Swings 55/35

200m Run

20 Sit Ups

10 American Kettlebell Swings 55/35

[vc_row][vc_column width=”1/2″][text_output]A.

3 Rounds

(1) 5 Presses

10 Cal Row

(2) 5 Presses

5RT/5LT Bent Over Single Arm Dumbbell row

(3) 5 Presses

10 Dynamic Push Ups

Rest 2-3 Minutes

Notes:

Warm up to something you confidently know you could press for 10 Reps. This is your starting point for your first press. Then for the second press you will add 2-3%, and for your third press add another 2-3%. Then for the 2nd/3rd round you will start at the same starting weight as Round 1 and make the same jumps

Move back and forth between things at a good pace, but don’t try to kill it

B.

8 Rounds 20 Seconds on, 10 Seconds off

Max 10yd shuttles

Notes:

Return to center each time, must complete the shuttle to get credit for the rep.[/text_output][/vc_column][vc_column width=”1/2″][text_output]Click here to check out the Whole Foods and Crossfit South Bend Charity Drive Photo Album!

Click here to like Bluekrishna Photography for taking awesome pictures[/text_output][/vc_column][/vc_row]

Robby with 18 people out at the Paleo Grocery Tour!

A.

Every 30 seconds for 20 Rounds

1 Deadlift @ 65% of 1RM or 75% of 5RM,

Notes:

Use the most recent number you have. If you don’t have a number, the weight should move fast.

Weight will be de-loaded back to the floor

B.

10 Rounds 

15 seconds Ball Slams, 45 seconds Rest

15 seconds Strict Vertical Pulls (any grip) or Ring Rows, 45 seconds Rest

15 seconds Double Unders, 45 seconds Rest

Score Ball Slams, Vertical Pulls, and Doubles separately.