CrossFit South Bend

A. Snatch (max 90% if you go up) 70-75-80-85% 85, 85%

B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 90% if you go up)

70-75-80-85% 1+1 85, 85% 1+1

C. Pause Front Squat + Jerk Dip Squat 70-75% 2+2 x 4sets

D. Weighted Planks 3×30-60sec

Comp Team:

A. Snatch (max 85% if you go up) 70-75-80 x 1, 80, 80%x 1

B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up)

70-75-80% 1+1 80, 80% 1+1

C. Pause Front Squat + Jerk Dip Squat 70-75% 2+2 x 3sets

D. Weighted Planks 3×30-60sec

A. Block Snatch (knee) — 70-75% 5×2

B. Snatch Pull–100% 3×3

C. Front Squat–75-85-90 % 3x 3

D. V ups– 3×15-30

Comp. Team 

A. Block Snatch (knee) — 70% 5×2

B. Snatch Pull–95% 3×3

C. Front Squat–70%x 3- 75%x 3 -80% x 3

D. V ups– 3×15-30

A. Power jerk + Jerk (5sec hold OH on last rep) 

70-75-80% 1+1 x 4sets 
B. Push press BNK + Push press 

70-75%  3+2 x 3 sets 
C. Walking lunges 3×14 each leg 

D. Crunches 3x max 

2 arm DB OH carry 3×50 
COMP TEAM 

A. Power jerk + Jerk (5sec hold OH on last rep) 

75%% 1+1 x 6 sets 
B. Push press BNK + Push press 
70-75% 3+2 x 3 sets 

C. Walking lunges 3x10each leg 
D. Crunches 3x max 
2 Arm DB OH Carry 3×50 

A. Snatch High Pull + Snatch From Power Pos.

70%-75% 1+1 x 5 sets

B. Drop Snatch (% of snatch)

50% 4×2

C. SLDL (% of BS)

55% 3×5

D. Weighted Planks 3x30s Max

1Arm Farmers Walk 3x50m

Comp Team:

A. Snatch High Pull + Snatch Power Pos. 70% 1+1×5

B. Drop Snatch (% of snatch) 50% 4×2

C. SLDL (% of bs) 50% 2×5

D. Weighted Planks 3x30s Max

1Arm Farmers Walk 3x50m

A. Clean & Jerk

 (hold last jerk 5 sec overhead) 

70% x 2(1+1), 75% x 2(1+1) x 4 
B. Clean Pull – 100%x3x3
C. Back Squat – 75%x5x5
D. Weighted Sit-up – 3 x 10-15 

• COMPETITON TEAM: 
• A. Clean & Jerk  (hold last jerk 5 sec overhead –70% x 2(1+1) x 5 
• B. Clean Pull – 95%x3x3
• C. 
Back Squat – 70% 5×4 
• D. 
Weighted Sit-up – 3 x 10-15 

A. Snatch (Max 95% if you go up) –

70%, 75%, 80%, 85%, 90%, 95% x 1

B. Clean & Jerk (Max 95% if you go up)-

(3sec hold in split, 3sec hold after recovery)

70%, 75%, 80%, 85%, 90%, 90% x 1+1 

C. Pause Front Squat + Jerk Dip Squat –

70%, 75%, 80% x 2+2 (4 sets)

D. Weighted Planks -3x 30-60sec

A. Block Snatch (knee)

70%, 75%, 80% x 5×2

B. Snatch Pull –

105% 3×3

C. Front Squat (% of RM) (NO MISSES)

NO MISSES-3RM

85%x3 (no misses)

90%x3 (n0 misses)

80%x Max reps (no misses)

D. V Ups 3x 15-20

A. Power Jerk + Jerk- (5 sec hold OH on last rep)

70%, 75%, 80%, 85% x 1+1  (5 sets)

B. Push Press BNK + Push Press –

70%, 75%, 80% x 3+2  (3 sets)

C. Walking Lunges 3x 12 each leg

D. 1- Crunches 3x max

2- 2 arm DB OH Carry x 3

A.  Snatch High Pull + Snatch from Power Position –

70% , 75%, 80% x 1+1 x 4 sets

B. Drop  Snatch (% of snatch) – 55%  5×2

C. SLDL (% of BS) – 60% 3×5

D.1 Weighted Planks – 3x30s max

2. 1 Arm Farmers Walk 3x50m

A. Clean & Jerk -2(1+1) hold last jerk 5 sec. OH

70% , 75%, 80% x 2(1+1) x 4 sets

B. Clean Pull – 105%x 3×3

C. Back Squat – 2 sets each

75%x3

75%x6

75%x9

D. Weighted Sit- ups 3x 10-15