CrossFit South Bend

Week 2 guest coach ANDREW 🙂 

A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 
70% x 3+3 (3sets)

B. Snatch – 70% x 1, 75% x 1, 80% x 1,

 80% x 1, 80,80,80 % X 1  (if you feel good go to 85%) on the bold ones 

C. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 

70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80, 80, 80 % x 1+1 (if you feel good go to 85%) on the bold ones 

D. A1. Snatch Grip Overhead Bar Carry 

3 x 50m
A2. Weighted Planks – 3×30-60sec 
Alternate these

Week 2 

A. Front Squat 90% X 1, 80% x 4  (3sets) 

Alternate btwn the two percentages
B. Snatch Pull + Snatch –

70% x 2+1 (5sets) 

C. Snatch Pull – 95% of snatch 3×4 sets/reps 
D. Jack Knife – 3 x 15-30 

(These are V-ups) 

A. Power jerk + jerk (5 second hold overhead on last rep) 70% , 75% x 2+1 (5 sets) 

B. Push Press BNK (behind the neck) 

70 % 3×6 – 3sets for 6 reps (rest 90 to 120 seconds between) 

C. Walking lunges 3×12  each leg 

Can add moderate to light weight 

D. A1-crunches 3x max 

A2 – 2 arm OH carry 3x50m (164 ft) 
Alternate between the two of these

Week 2 Day 9 
A. Snatch from power position (this is the same as your high hang position)
70% 6 x 2 this is 6 sets of 2 reps

B. Drop Snatch (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8

45% 5×3 =5 sets of 3 reps 
C. SLDL – stiffed leg deadlift (%of BS) 

5o% 5×3 = 3sets of 5 reps 
D. Conditioning 
Alternate these 
1-Weighted Planks – 3×30 sec max 
2- Single Arm Farmers Walk – 3x50m R/L 

50m= (164ft ) 

**so do the weighted plank then go into right arm FW, then left arm FW , then back to plank etc 🙂

Week 2/11 – AMY’s BREAKOUT /catalyst 
A. Back Squat 

75% 6×5 
B. Clean + Power Jerk + clean + jerk 

(Hold last jerk in split position 5 seconds) 
70% x 1+1+1+1 x 5 
C. Clean pull 

95% 4×3 
D. Weighted sit up 

3x 10-15 

Week 1- Day 6 

A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 

75% x 3+3 x 4
B. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 2


C. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 

70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 x 2

***Increase bold weights if you feel good to a max of 90% ***
D. A1. Snatch Grip Overhead Bar Carry 

– 3 x 50m

A2. Weighted Planks – 3×30-60sec 

Alternate these ! 

Week 1 – Day 4 

A. Front Squat (stop slightly short of actual max) (% of RM) –4RM, 

Hit a 1 rm but go slightly under it then take that % and hit the numbers % below. 

85%x4, 90%x4, 80%x Max Reps 
B. Snatch Pull + Snatch –

 70% x 2+1, 75% x 2+1 (x6) sets 
C. Snatch Pull – 100% of snatch   4×3

D. Jack Knife – 3 x 15-

(These are V-ups) 

Week 1 Day 3

A. Power jerk + jerk (5 second hold overhead on last rep) 

70-75-80% 2+1 (4) 
B. Push Press BNK (behind the neck) 

75% 6×4 – six sets for reps (rest 60 to 90 seconds between) 
C. Walking lunges  3×10 each leg 

Can add weight 
D. A1-crunches 3x max 

A2 – 2 are OH carry  3x50m (164 ft) 

Alternate between the two of these

Week 1. Day 2 

A. Snatch from power position (this is the same as your high hang position)

70% x 2 , 75% x 2 (x5) ** you will go back and forth btwn 70/75%  for 5 sets 

B. Drop Snatch  (% of snatch) remember you are dropping fast under the bar no quick hip pop! https://youtu.be/EQrcCmgraa8

50% 3×5 = 3 sets of 5 reps 

C. SLDL – stiffed leg deadlift  (%of BS) 

https://youtu.be/pgZl709ibw0
55% 5×3 = 5 sets of 3 reps 

D. Conditioning 

Alternate these 

1-Weighted Planks – 3×30 sec max 

2- Single Arm Farmers Walk – 3x50m R/L 

**so do the weighted plank then go into right arm FW, then left arm FW , then back to plank etc 🙂

Week 1/11 – AMY’s  BREAKOUT /catalyst 

A. Back Squat 

70% x 4, 70% x 7, 70% x 10 (x2) 

**so you will go thru this once then cycle back again 4-7-10 
B. Clean + Power Jerk + clean + jerk 

(Hold last jerk in split position five seconds) 

70% x 1+1+1+1

75%  the same as above 
C. Clean pull -100%  4×3 
This is 100% of clean 4sets x 3 reps 
D. Weighted sit ups 

3×10-15 reps