CrossFit South Bend

0. Thursday – Day 18
   • ●  Power Clean – 70% 2×3, 75% 3×3
   • ●  Power Jerk – 70% 2×3, 75% 3×3
   • ●  SLDL – 3×5

     3 Sets:
     10 Back Extensions

   • 15 Sit Ups
     10 Glute Bridges

Wednesday Day 17

• Clean – 73% 5×1 OTM, 78% 5×1 OTM, 83% 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

• ●  Clean Pull – 85%x3, 90%x3 for 2sets
• ●  Clean Segment Deadlift (knee) + Floating Clean Deadlift – 80% x (3+1), 85% x (3+1) x 2
• ●  Pause Back Squat – 65%x3x3

0. Tuesday – Day 16
   • ●  Jerk 73% 5×1 OTM, 78%  5×1 OTM, 83%  5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
   • ●  Push Press – 70% 2×5, 75% 3×5
   • ●  Back Squat Jump – 25% 3×3

     3 Sets:
     10 Back Extension

   • 10 HLR
     10 Clam Shells /side

0. Monday – Day 15
   • ●  Snatch – 73%  5×1, 78% 5×1 , 83%  5×1 OTM – If after these 15 setson the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

     ●  Snatch Pull – 85%x3, 90%x3 for 2 sets

     ●  Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 80% x (3+1), 85% x (3+1) x2 sets

     ●  Back Squat (5 sec eccentric on rep 1) – 70%x5 , 75% x5 for 2 sets

Saturday – Day 13

• ●  Snatch – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
• ●  Clean & Jerk – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
• ●  Front Squat – 75%x3x3
• ●  Good Morning – 5×3 (you can add a little weight to these)

  *You may take the weight up on bold numbers if you are feeling good

0. Thursday – Day 11
   • ●  Power Clean – 70% 5×3
   • ●  Power Jerk – 70% 5×3
   • ●  SLDL – 3×5- https://www.catalystathletics.com/exercise/86/Stiff-Legged-Deadlift/

     3 Sets:
     10 Back Extensions

   • 15 Sit Ups
     10 Bird Dogs /side

0. Wednesday – Day 10
   • ●  Clean – (5 singles each weight OTM) 70%, 75%, 80%
   • ●  Clean Pull – 85%x3x3
   • ●  Clean Segment Deadlift (knee) + Floating Clean Deadlift – 80% x (3+1) x 3
   • ●  Pause Back Squat – 60%x3x3

0. Tuesday – Day 9
   • ●  Jerk (5 singles each weight OTM) – 70%, 75%, 80%
   • ●  Push Press – 70%x5x5
   • ●  Back Squat Jump – 25%x3x3

     3 Sets:
     10 Back Extension

   • 10 Reverse Crunches
   • 10 Glute Bridges

0. Yes It’s Labor Day!!!
1. I will be here from 11am-12 / Raleigh will be here from 6-7pmMonday – Day 8
2. • ●  Snatch (5 singles each weight OTM) – 70%, 75%, 80%
   • Let’s hit this with all 5 at one weight then move up to the next !
   • ●  Snatch Pull – 85%x3x3
   • ●  Snatch Segment Deadlift (knee) + Floating Snatch Deadlift – 80% x (3+1) x 3
   • ●  Back Squat (5 sec eccentric on rep 1) – 70% 3×5