CrossFit South Bend

Monday – 12/17/18

• Snatch
  • HS
  • 90%x1x2
• Clean & Jerk
  • HS
  • 90%x1x2
• Front Squat
  • HS
  • 90%x1x2
• Clean Pull
  • 105%x2x3

Tuesday – 12/18/18

• Dip Snatch
  • HS
  • 90%x1x2
• Power Clean + Power Jerk
  • (1+1)RM
  • 90% x (1+1) x 2
• Snatch Pull
  • 100%x2x3

Wednesday – 12/19/18

• Muscle Snatch + Tall Snatch
  • 5 x (3+3)
• Tall Jerk (from shoulders)
  • 5×3
• Muscle Clean + Tall Clean
  • 5 x (3+3)

Thursday – 12/20/18

• Snatch
  • HS
  • 90%x1
• Clean & Jerk
  • HS
  • 90%x1
• Back Squat
  • HS
  • 90%x2
• Clean Pull
  • 100%x2x3

Friday – 12/21/18

• Rest Day

Saturday – 12/22/18

• Snatch
  • 80%x2
  • 85%x2
  • 90%x2
  • 95%x2
• Clean & Jerk
  • 80% x (2+1)
  • 85% x (2+1)
  • 90% x (2+1)
  • 95% x (2+1)
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x2
  • 92%x2
• Snatch Pull
  • 110%x2
  • 115%x2
  • 120%x2x2

Sunday – 12/23/18

• Rest Day

Monday – 12/10/18

• Snatch – HS
  • 90%x1
  • 95%x1
  • 90%x1
• Clean & Jerk
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Front Squat
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Snatch Pull
  • 120%x2x4

Tuesday – 12/11/18

• Dip Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Power Clean + Power Jerk
  • (1+1)RM
  • 90% x (1+1)
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull
  • 110%x2x4

Wednesday – 12/12/18

• Snatch Long Pull + Tall Snatch [Light and Snappy!]
  • 5 x (3+3)
• Tall Jerk (from shoulders) [Light and Snappy!]
  • 5×3
• Clean Long Pull + Tall Clean [Light and Snappy!]
  • 5 x (3+3)

Thursday – 12/13/18

• Snatch
  • 70% @ 5 x 1
• Clean & Jerk
  • 70% @ 5 x 1
• Back Squat
  • 70% @ 5 x 2
• Clean Pull
  • (110% x 2) x 4

Friday – 12/14/18

• Rest Day

Saturday – 12/15/18

Due to most of us being at the competition, it will be open gym today. 

• Snatch
  • 80%x2
  • 85%x2,
  • 90%x2,
  • 93%x2
• Clean & Jerk
  • 80% x (2+1)
  • 85% x (2+1)
  • 90% x (2+1)
  • 93% x (2+1)
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x2
  • 90%x2
• Snatch Pull
  • 110%x2
  • 115%x2
  • 120%x2x2

Sunday – 12/16/18

• Rest Day

Monday – 12/3/18

• Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Clean & Jerk
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x1x3
• Snatch Pull
  • 115%x2x4

Tuesday – 12/4/18

• Dip Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Power Clean + Power Jerk
  • (1+1)RM
  • 90% x (1+1)
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull
  • 105%x2
  • (110%x2) x2
  • 105%x2

Wednesday – 12/5/18

• Muscle Snatch + Tall Snatch
  • 5 x (3+3)
• Tall Jerk (from shoulders)
  • 5×3
• Muscle Clean + Tall Clean
  • 5 x (3+3)

Thursday – 12/6/18

• Snatch
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1
  • 90%x1
  • 95%x1
• Clean & Jerk
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1
  • 90%x1
  • 95%x1
• Back Squat
  • 70%x1
  • 80%x1
  • 85%x1
  • 90%x1
  • 95%x1
  • (80%x3)x2
• Snatch Pull
  • 110%x2
  • (115%x2)x2
  • 110%x2

Friday – 12/7/18

• Rest Day

Saturday – 12/8/18

• Snatch
  • 80%x2
  • 85%x2
  • (90%x2)x2
  • 90%x2
• Clean & Jerk
  • 80% x (2+1)
  • 85% x (2+1)
  • 90% x (2+1) x 2
  • 90% x (2+1)
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x1
  • 95%x1
  • 85%x2
  • 90%x1
  • 95%x1
• Clean Pull
  • 100%x2
  • 105%x2
  • (110%x2)x3

Sunday – 12/9/18

• Rest Day

Monday – 11/26/18

• Snatch
  • 70%x1,
  • 75%x1,
  • 80%x1x3
• Clean & Jerk
  • 70%x1,
  • 75%x1,
  • 80%x1x3
• Front Squat
  • 70%x2,
  • 75%x2,
  • 80%x2x3
• Snatch Pull
  • 100%x2x3

Tuesday – 11/27/18

• Dip Snatch
  • 70%x1x5
• Power Clean + Power Jerk –
  • 70% x (1+1) x 5
•  Clean Pull
  • 100%x2x3

Wednesday – 11/28/18

• Snatch Push Press + OHS
  • (5+1)RM x 50% (of snatch) x 4
• Pause Front Squat
  • 5 x 50%
  • 5 x 55%
  • 5 x 60%
• Jumping Quarter Squat
  • 50%x5x3 (% of back squat)

Thursday – 11/29/18

• Snatch
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1x3
• Clean & Jerk
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1x3
• Back Squat
  • 70%x1
  • 80%x1
  • 85%x1
  • 70%x3x2
• Snatch Pull
  • 100%x2x3

Friday – 11/30/18

• Rest Day

Saturday – 12/1/18

• Snatch
  • 70%x2
  • 75%x2
  • 80%x2x2
• Clean & Jerk
  • 70%x2
  • 75%x2
  • 80%x2x2
• Front Squat
  • (75%x2, 80%x1, 85%x1) x 2
• Clean Pull
  • 100%x2x3

Sunday – 12/2/18

• Rest Day

Monday – 11/19/18

• Power Jerk + Jerk
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x3x3 (% of back squat)

Tuesday – 11/20/18

• Snatch Pull + Snatch
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Snatch Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Snatch
  • 3×3
• SLDL
  • 3×4

Wednesday – 11/21/18

• Snatch Balance + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Pause Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Jumping Quarter Squat
  • 50%x3x3 (% of Back Squat)
• Press
  • 3RM
  • 95%x3
  • 90%x3

Thursday – 11/22/18

• Clean Pull + Hang Clean (knee)
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Clean
  • 3×3
• Good Morning
  • 3×4

Friday – 11/23/18

• Rest Day

Saturday – 11/24/18

• Snatch + Snatch Balance
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean + Power Jerk + Jerk
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Front Squat
  • 2RM; 95%x2, 90%x2
• SLDL
  • 3×4

Sunday – 11/25/18

• Rest Day

Monday – 11/12/18

• Power Jerk + Jerk
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x3x3 (% of back squat)

Tuesday – 11/13/18

• Snatch Pull + Snatch
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Snatch Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Snatch
  • 3×3
• SLDL
  • 3×4

Wednesday – 11/14/18

• Snatch Balance + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Pause Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Jumping Quarter Squat
  • 50%x3x3 (% of Back Squat)
• Press
  • 3RM
  • 95%x3
  • 90%x3

Thursday – 11/15/18

• Clean Pull + Hang Clean (knee)
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Clean
  • 3×3
• Good Morning
  • 3×4

Friday – 11/16/18

• Rest Day

Saturday – 11/17/18

• Snatch + Snatch Balance
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean + Power Jerk + Jerk
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Front Squat
  • 2RM
  • 95%x2
  • 90%x2
• SLDL
  • 3×4

Sunday – 11/18/18

• Rest Day

Monday – 11/5/18

• Power Jerk + Jerk
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x3x3 (% of back squat)

Tuesday – 11/6/18

• Snatch Pull + Snatch
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Snatch Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Snatch
  • 3×3
• SLDL
  • 3×4

Wednesday – 11/7/18

• Snatch Balance + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Pause Back Squat
  • 3RM
  • 95%x3
  • 90%x3
• Jumping Quarter Squat
  • 50%x3x3 (% of Back Squat)
• Press
  • 3RM
  • 95%x3
  • 90%x3

Thursday – 11/8/18

• Clean Pull + Hang Clean (knee)
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull on Riser
  • 3RM
  • 95%x3
  • 90%x3
• Muscle Clean
  • 3×3
• Good Morning
  • 3×4

Friday – 11/9/18

• Rest Day

Saturday – 11/10/18

• Snatch + Snatch Balance
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Clean + Power Jerk + Jerk
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Front Squat
  • 2RM
  • 95%x2
  • 90%x2
• SLDL
  • 3×4

Sunday – Day 35

• Rest Day

Monday – 10/22/18

• Push Press + Pause Jerk
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x5x3 (% of back squat)

Tuesday – 10/23/18

• Snatch High-Pull + Power Snatch + Hang Snatch (knee)
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Halting Snatch Deadlift (upper thigh)
  • 5RM
  • 95%x5
  • 90%x5
• Muscle Snatch
  • 3×5
• Straight-Leg Deadlift
  • 3×5

Wednesday – 10/24/18

• Snatch Push Press + OHS
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Pause Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Jumping Quarter Squat
  • 50%x5x3 (% of back squat)
• Press
  • 5RM; 95%x5, 90%x5

Thursday – 10/25/18

• Clean High-Pull – Power Clean + Hang Clean (knee)
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Halting Clean Deadlift (upper thigh)
  • 5RM
  • 95%x5
  • 90%x5
• Muscle Clean
  • 3×5
• Good Morning
  • 3×5

Friday – 10/26/18

• Rest Day

Saturday – 10/27/18

• Segment Snatch (knee) + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Segment Clean (knee) + Jerk Drive + Jerk
  • (1+3+1)RM
  • 95% x (1+3+1)
  • 90% x (1+3+1)
• Front Squat
  • 3RM
  • 95%x3
  • 90%x3
• Straight-Leg Deadlift
  • 3×5

Sunday – 10/28/18

• Rest Day

Monday – 10/15/18

• Push Press + Pause Jerk
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • 20%x5x3 (% of back squat)

Tuesday – 10/16/18

• Snatch High-Pull + Power Snatch + Hang Snatch
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Halting Snatch Deadlift
  • 5RM
  • 95%x5
  • 90%x5
• Muscle Snatch
  • 3×5
• SLDL
  • 3×5

Wednesday – 10/17/18

• Snatch Push Press + OHS
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Pause Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Jumping Quarter Squat
  • 50%x5x3 (% of back squat)
• Press
  • 5RM
  • 95%x5
  • 90%x5

Thursday – 10/18/18

• Clean High-Pull – Power Clean + Hang Clean
  • (1+1+1)RM
  • 95% x (1+1+1)
  • 90% x (1+1+1)
• Halting Clean Deadlift
  • 5RM
  • 95%x5
  • 90%x5
• Muscle Clean
  • 3×5
• Good Morning
  • 3×5

Friday – 10/19/18

• Rest Day

Saturday – 10/20/18

• Segment Snatch (knee) + OHS
  • (1+1)RM
  • 95% x (1+1)
  • 90% x (1+1)
• Segment Clean (knee) + Jerk Drive + Jerk
  • (1+3+1)RM
  • 95% x (1+3+1)
  • 90% x (1+3+1)
• Front Squat
  • 3RM
  • 95%x3
  • 90%x3
• SLDL
  • 3×5

Sunday – 10/21/18

• Rest Day