CrossFit South Bend

Good For:

• Squat strength
• Improving postural strength in FS/clean
• Pulling strength

Notes:

• Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch.
• Select weights by feel for technique primers at start of workouts – these should be light, and the emphasis on the precision of the movement, not the weight.
• For Saturday’s heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss – drop the weight and take a last single to finish on a make.

Monday Day -1

Technique Primer : Tall Snatch – 3 x 3 (light)

•     Snatch – 75% 5×3
•     Jerk – 75% 5×3
•     Back Squat – 75% 5×3
•     Floating Halting Snatch Deadlift (mid-thigh) – 100% 3×3

  -Weighted Back Extension – 3×10
  -Hanging Leg Raise – 4 x max (30 reps minimum)
  -Reverse Crunch – 3 x max

A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 93%x1, 95%x1, HS

B. Clean and Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 93%x1+1, 95%x1+1

C. Back Squat – 80%x3, 85%x3, 90%x3

D. Box Jump – 3×5

A. Clean – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS

B. Floating Clean Pull- 85%x3, 90%x3, 95%x3

C. Parallel Front Squat + Front Squat – 70% x 2+1 x 2, 75% x 2+1 x 2

D. Squat Box Jump – 3×5

A. Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 1, 83% x 1+1 x 1, 83% x 1+1 x 1

B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 1, 83% x 1+1+1 x 1, 83% x 1+1+1 x 1

C. Push Press (weight by feel – no grinds. try to beat last week weights) – 3×4

*Increase bold weights if you feel good

Happy Fourth of July!!!

A. Jerk – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS

B. Drop to Split (weight by feel – try to beat last week weights) – 4×3

C. Back Squat – 68%x8, 73%x6, 78%x4

D. Back Squat Jump – 20%x3x3

A. Block Snatch (knee) – 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, 87%x2x1, 90%x1x1, 93%x1x1, HS

B. Floating Snatch Pull – 85%x3, 90%x3, 95%x3

C. Overhead Squat (weight by feel – no grinds. try to beat last week weights) – 2×2, 3×1

D. Snatch Push Press (weight by feel – no grinds. try to beat last week weights) – 3×4