CrossFit South Bend

JORTS DAY !!!!

A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1, 90%x1, 90%x1
B. Clean and Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 90%x1+1, 90%x1+1

C. Back Squat – 78%x3, 83%x3, 88%x3, 75%x Max Reps

*Increase bold weights if you feel good

A. Clean – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS

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

*Increase bold weights if you feel good

A. Snatch High-Pull + Power Snatch(% of PS) – 75% x 1+1 x 2, 80% x 1+1 x 3

B. Power Clean + Jerk Dip + Power Jerk – 1+1+1 (% of PC) – 75% x 1+1+1 x 2, 80% x 1+1+1 x 3

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

A. Jerk – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%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) – 81%x2x1, 84%x1x1, 87%x1x1, 83%x2x1, 86%x1x1, 89%x1x1, 85%x2x1, 88%x1x1, 91%x1x1, HS

B. Floating Snatch Pull – 90%x3, 95%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) – 4×4

A. Snatch – 70%x2, 75%x2, 80%x2, 85%x1,

85%x1, 85%x1, 85%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1,

85% x 1+1, 85% x 1+1, 85% x 1+1

C. Back Squat (max rep set not to failure) – 75%x3, 80%x3, 85%x3,

75%x Max reps

D. Box Jump – 3×5

*Increase bold weights if you feel good

A. Clean – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1

B. Floating Clean Pull (% of Clean) – 90%x3x3

C. Parallel Front Squat + Front Squat – 70% x 2+1 x 4
D. Squat Box Jump – 3×5

A. Snatch High-Pull + Power Snatch (% of PS) – 75% x 1+1 x 5
B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 75% x 1+1+1 x 5

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

A. Jerk – 78%x2, 81%x1, 84%x1, 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1

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

C. Back Squat – 65%x8, 70%x6, 75%x4

D. Back Squat Jump (% of BS) – 20%x3x3