CrossFit South Bend

A. Snatch (max 85% if you go up) – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
C. Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 – 3sets
D. Weighted Planks – 3 x 30-60sec

A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x2, 95%x1
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1

C. Snatch Pull – 100%x2, 105%x2, 110%x2, 110%x2, 85%x2
D. Weighted Planks – 3 x 30-60sec

A. Block Snatch (knee) – 70% 5×2

B. Snatch Pull – 95% 3×3
C. Front Squat – 70%x3, 75%x3, 80%x3

D. Jack Knife – 3 x 15-30

A. Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1

C. Front Squat – 75% 3×2
D. 2-Arm DB Overhead Carry – 3 x 50m

A. Power Jerk + Jerk (5 sec hold overhead on last rep) – 75% x 1+1 – 6sets

B. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2 – 3sets
C. Walking Lunge – 2 x 10/leg

D1. Crunches – 3 x max
D2. 2-arm DB OH carry – 3x50m

Comp Team

A. Snatch High-Pull + Snatch from Power Position – 70% x 1+1 x 5

B. Drop Snatch (% of snatch) – 50% 4×2
C. SLDL (% of BS) – 50% 2×5

D.1. Weighted Planks – 3 x 30sec max

D2. 1-arm Farmer’s Walk – 3 x 50m

A. Clean & Jerk (hold last jerk 5 sec overhead) – 70% x 2(1+1) – 5sets

B. Clean Pull – 95% 3×3

C. Back Squat – 70% 5×4

D. Weighted Sit-up – 3 x 10-15

A Snatch from Power Position – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 – 3 sets

B. Power Clean + Power Jerk – 70% 5×2
C. Snatch Pull – 90% 3×2
D. Weighted Sit-up – 3 x 10-15

COMP TEAM:

A. Snatch – 70%, 75%, 80%, 85%, 90%x1x2, 95%
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1,

C. Clean Pull – 100%x2, 110%x2, 110%x2, 85%x2 (HS) 
D. Weighted Planks – 3 x 30-60sec

A. Block Snatch (knee) – 2RM
B. Snatch Pull – 110%x3x3
C. Front Squat (no misses / % of RM) – 3RM, 85%x3, 90%x3, 80% x Max Reps                                D. Jack Knife – 3 x 15-30

COMP TEAM          

A. Power Jerk + Jerk (5 sec hold overhead on last rep) – RM 1+1

B. Push Press Bnk + Push Press –

70% x 3+2, 75% x 3+2, 80% x 3+2, 85% x 3+2, 85% x 3+2

C. Walking Lunge – 3 x 15/leg

D1. Crunches – 3 x max

D2. 2-arm DB OH carry x 3

Increase BOLD weights if you feel good

COMP TEAM =REST DAY ;D

Week 7

A.  Snatch High-Pull + Snatch from Power Position

– 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1

B.  Drop Snatch (% of snatch) – 60% 4×2

C. SLDL (% of BS) – 65% 3×5

D.  A1. Weighted Planks – 3 x 30sec max

     A2. 1-arm Farmer’s Walk – 3 x 50m

**Increase BOLD weights if you feel good

Comp Team

A. Snatch from Power Position – 70% 5×2
B. Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, (90% x 1+1, 90% x 1+1)
C. Snatch Pull – 95% x 2, 100%x2, 105%x2
D. 2-Arm DB Overhead Carry – 3 x 50m

Increase UNBOLD weights if you feel good

Week 7

A. Clean & Jerk (hold last jerk 5 sec overhead) – RM 2(1+1)

B. Clean Pull – 110%x3x3

C. Back Squat – (80%x3, 80%x6, 80%x9) x 2

D. Weighted Sit-up – 3 x 10-15

A. Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90% X 1

B. Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5
C. Back Squat – 75%x2, 80%x2, 85%x2
D. Weighted Sit-up – 3 x 10-15