CrossFit South Bend

A. Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 
Use percentages off of your best single for the week

Every 90s

(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 2
C. 

Front squats 

3×2 @ 75-85%

speed, speed, speed, or you are done.

Possibly more core work 😉 

Remember these Heavy Singles should be without fail ! 
A.

 Snatch 

15 minutes to establish heavy single 
B.

Snatch light work 

8 Rounds 

Every minute on the minute

Snatch x 1 @ 70-75% of today’s single
C.

 Clean and Jerk 

15 minutes to establish heavy single 
D. 

Clean and Jerk light work 
6 Rounds  

Every minute on the minute
Clean and Jerk x 1 @ 70-75% of today’s single
E. 

Back squat 
3×2 @ 75-85%

speed, speed, speed or you STOP. 

Snatch, Clean and Jerk, Complexes

A)

Snatch

15 minutes to establish heavy single for the day

B)

Snatch 85%

7 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 
C)

Clean and Jerk

15 minutes to establish heavy single for the day
D)

Clean and Jerk 85%

7 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max
E)

Snatch Complex

10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)
F)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk

REMEMBER WE ARE CLOSED SO TRY TO GET THIS IN ON AN OPEN GYM IF YOU CAN 🙂 

A. 

Snatch waves 

Use percentages off of your best single for the week

Every 90s 

(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 3
B. 

Clean and Jerk Wave 

Use percentages off of your best single for the week

Every 90s
(70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 2
C. 

Front squats 

4×2 @ 75-85%

speed, speed, speed, or you are done.

Remember these Heavy Singles should be without fail ! 

A.

 Snatch 

15 minutes to establish heavy single 
B.

Snatch light work 

10 Rounds 

Every minute on the minute

Snatch x 1 @ 70-75% of today’s single

C.

 Clean and Jerk 

15 minutes to establish heavy single 
D. 

Clean and Jerk light work 

8 Rounds  

Every minute on the minute

Clean and Jerk x 1 @ 70-75% of today’s single

E. 

Back squat 

4×2 @ 75-85%

speed, speed, speed or you stop

NEW CYCLE 😀 

Snatch, Clean and Jerk, ComplexesA)

Snatch

15 minutes to establish heavy single for the day

B)

Snatch 85%

7 Rounds – Every 2 minutes perform Snatch x 1 @ 85% of today’s max 

C)

Clean and Jerk

15 minutes to establish heavy single for the day

D)

Clean and Jerk 85%

7 Rounds – Every 2 minutes perform Clean and Jerk x 1 @ 85% of today’s max

E)

Snatch Complex

10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1)

F)

Clean and Jerk Complex

10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk

Wishing Chet, Neri, Sam, Brandon, Tom, Ojeta & Christian the BEST OF LUCK ??at the strongman competition today !!!! 

A)

Warm UpUpper back, core, hamstrings 
B)

Front Squat

1rm 20 minutes to find it!
C)

Deadlift

1rm 20 minutes to find it!

MORE STEERING ! 

A)  

 Warm Up

Hip and Shoulder series
B)  

Back Squat

1rm 20 minutes to find it! 
C)  

Close Grip Bench Press

1rm 20 minutes to find it!

STEERING WEEK 

Hitting a few 1 reps to see how progression is going 🙂 

A)   Warm Up

Thacker with Longer Bottom Pauses when Snatching
B) Snatch Push Press + Overhead Squat + Snatch Balance

Work to a heavy set of the complex in 20 minutes, no more.
C) Snatch

Warm up in 20 minutes then perform 3 competition singles. You get no other attempts.
D) Clean and Jerk

Warm up in 20 minutes and perform 3 competition singles. You get no other attempts.

Last day of this cycle ! Monday come prepared and rested to hit a few lifts 😉 
A1)

Back Squat

3×2-3 @ 31X1, rest 90s

A2)

Single Arm Dumbell Torso Row

3×6-8, rest 30s between arms, rest 90s before back squat.

B)

Rack Pulls Above Knee

3×2-3 @ 31X1, rest 3-5 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.

C)

Hanging L-sit

4×20-30s, rest 45s

D)

Jerk Complex

4 Rounds

2 Push Press in Split

2 Split Jerk Balance

rest 2-3 minutes between 

Most of these touches should be heavy but technical

E)

Every 2 Minutes for 12 Minutes

Pause Jerk + Jerk (1+1) 

 Pause Jerk Dictates a 2 second pause in the bottom of the dip. Most of these touches should be heavy but technical