CrossFit South Bend

A. Snatch – (70%x1, 75%x1, 80%x1) x3

B. Clean & Jerk – (70% x 1+1, 75% x 1+1, 80% x 1+1) x3

C. Back Squat – 70% 3×3

D. Box Jump – 3×3

A. Clean – 70% 5×2

B. Clean Pull – 85% 3×3

C. Front Squat – 70% 3×3

A. Power Snatch – 70% 5×2

B. Power Clean & Power Jerk – 70%  5x  2+1

C. Push Press – 70% 3×5

A. Jerk – 70% 5×2

B. Back Squat – 70%x3x3

C. Box Jump – 3×3

A. Block Snatch (Knee) – 70% 4×2

B. Snatch Pull – 85% 3×3

C. Overhead Squat – 70% 4×2

D. Snatch Push Press – 70% 3×5

Week 4 of 8

A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 2, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1

B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 1, 75% x 1+2+1 x 2, 80% x 1+2+1, 80% x 1+2+1

C. Push Press (weight by feel – try to beat last week’s weights) –4×5 

A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 78% x 1+1, 83% x 1+1, 88% x 1+1, RM

B. Clean & Jerk – 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, RM
C. Back Squat (max rep set not to failure) – 75%x6, 80%x4, 85%x3, 70%xMax Reps

D. Box Jump – 3×5

A. Clean – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS

B. Clean Deadlift on Riser – 90%x5, 95%x5, 100%x5

C. Parallel Front Squat + Front Squat – 65% x 3+2, 69% x 3+2, 72% x 3+2, 75% x 3+2

D. 2-Leg Bound – 3×6

A. Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS

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

C. Back Squat – 65%x10, 70%x8, 75%x6

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

A. Block Snatch (Knee) – 75%x3, 78%x2, 81%x2, 77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, HS

B. Snatch Deadlift on Riser – 90%x5, 95%x5, 100%x5

C. Overhead Squat (weight by feel – try to beat last week’s weights)  5×3

D. Snatch Push Press (weight by feel – try to beat last week’s weights) – 4×5

**Notation– Looking up the catalyst program when a WEIGHT IS NOT ASSIGNED, it will indicate sets x reps!