CrossFit South Bend

 Try to beat last weeks numbers by 3-5%! 
A. Clean from hip

2×2 

B. Jerk + Overhead split squat 

3×3 

C. Clean & Jerk 

3×2+2

D.Back squat 3s pause 

3RM

E. Back squat 10s pause 

1RM 

Supplemental dayTry to beat numbers by 3-5%!

A. Snatch Push Press 

3×3 

B. Snatch + OHS 

3×2+2

C. Snatch High Pull from above knee 

3×3 

D. Snatch Grip Deadlift 

3×5

E. Front squat 

5×5 

Try to beat last weeks numbers by 3-5%! ! 

A. PULLING 

3-5 sets Max ring rows 

3-5 sets Max Bodyweight Pull ups 

Weighted Pull up 5 RM 
B. Press from split 

3×2

C. Split jerk 

3×3 
D. Clean with pause above the knee 2s 

1RM 
E. Clean Pull 

3×2 

Week 4 – final week of this set

LET’S ? some good numbers !!! ??

Try to beat last weeks numbers by 3-5% !!!
Snatch

A) Snatch from Hip

5×2

B) Snatch with 2s Pause above knee

2rm
C) Snatch Pull Pause at knee 6s

3×2
D) Snatch Push Press + Overhead Squat – 3+1

Heavy set of the complex

This is also WADES ARMY DAY 🙂 10:30 after class if you want to join in ! 

5 Rounds for time

11 One Arm DB Power Snatches
12 One Arm DB Thrusters

11 Pull Ups

alternate hands as needed
 Try to beat last weeks numbers by 3-5%! 

A. Clean from hip

2×2 

B. Jerk + Overhead split squat 

3×3 

C. Clean & Jerk 

3×2+2

D.Back squat 3s pause 

3RM

E. Back squat 10s pause 

1RM 

Try to beat numbers by 3-5%!
A. Snatch Push Press 

3×3 

B. Snatch + OHS 

3×2+2

C. Snatch High Pull from above knee 

3×3 

D. Snatch Grip Deadlift 

3×5

E. Front squat 

5×5 

Wednesday 11.2.16Try to beat last weeks numbers by 3-5%! ! 
A. PULLING 

3-5 sets Max ring rows 
3-5 sets Max Bodyweight Pull ups 
Weighted Pull up 5 RM 

B. Press from split 

3×2

C. Split jerk 

3×3 

D. Clean with pause above the knee 2s 

1RM 

E. Clean Pull 

3×2 

Week 3

Try to beat last weeks numbers by 3-5% !!!

Snatch
A) Snatch from Hip
5×2
B) Snatch with 2s Pause above knee

2rm
C) Snatch Pull Pause at knee 6s

3×2
D) Snatch Push Press + Overhead Squat – 3+1
Heavy set of the complex

 Try to beat last weeks numbers by 3-5%! 
A. Jerk + Overhead split squat 

3×3 

B. Clean & Jerk 

3×2+2

C. Back squat 3s pause 

3RM

D. Back squat 10s pause 

1RM 
E. Clean from hip

2×2 

Try to beat numbers by 3-5%!

A. Snatch Push Press 

3×3 

B. Snatch + OHS 

3×2+2
C. Snatch High Pull from above knee 

3×3 
D. Snatch Grip Deadlift 

3×5

E. Front squat 

5×5