CrossFit South Bend

Last day of this cycle ! 
Jerk Work Day 

A1) Back Squat

 3×4-6 @ 31X1, rest 90s

A2) Single Arm Dumbell Torso Row 

 3×8-12, rest 30s between arms, rest 90s before back squat 
 B) Rack Pulls Above Knee ( yes ABOVE) 

3×4-6 @ 31X1, rest 3 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
 C1) Sotts Press in Jerk position 

3×3 @ 3101, rest 30s
C2) Hanging L-sit 

3×20-30s, rest 30s
D) Jerk Complex

Every 2:30 minutes for 4 Rounds 

2 Press in Split 
2 Push Press in Split 

2 Split Jerk Balance 

 Most of these touches should be heavy but technical sound !

E) Tall Jerk Complex 

Every 2 Minutes for 12 Minutes 

Tall Jerk + Jerk (1+1) with 2 count in the catch position 

 Most of these touches should be heavy but technical

A1) Clean Grip Muscle High Pull3 x 12-15 @ 31X2, rest 60s

A2) Dumbell Pull Over

3 x 12-15 @ 3201, rest 60s
B1) Close Grip Bench Press

3 x 8-12 @ 31X1, rest 30s

B2) Front Rack Step Up
3x 16-24, rest 30s controlled pace 

B3) Bodyweight V-up (if you have been moving these easily at 30s, I want you to add a 1-2 sec pause at the top and a 1 sec controlled descent) ?

3x 30s, rest 30s

C) Clean Lat Complex

Every 2 minutes for 12 minutes 

1 Clean lift off to top of the knee, pause 1 count 

3 lat pullbacks with 1 count against thigh 

1 Clean High Pull from floor

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight
D) Tall Clean Complex (changed up)

Every 2 minutes for 12 minutes 

1Tall Clean + 1 High Hang clean with a 3 second pause in the bottom of each clean

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight

SNATCH DAY

I will also be putting up a wod if you would like to do it ! 
Goal to move up in weight or reps

A1) Dumbbell Strict Press (standing)
3×12-15 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×16-20, controlled, rest 90s
B1) Pendlay Row

3×8-12 @ 20X2, rest 60s

B2) Side Plank

3×45-60s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Complex

Every 2 Minutes for 12 minutes

1 Snatch lift off to above the knee

3 Lat Pull Backs with 1 count against leg

1 Snatch High Pull from floor

*start heavy but technical for your first set
D) Tall Snatch + High Hang snatch 

Every 2 minutes for 12 minutes

1 Tall Snatch + 1 High Hang snatch with a 3 second pause in the bottom in each 

*start heavy but technical for your first set

Jerk Work Day 
A1) Back Squat

 3×4-6 @ 31X1, rest 90s

A2) Single Arm Dumbell Torso Row 

 3×8-12, rest 30s between arms, rest 90s before back squat
 B) Rack Pulls Above Knee ( yes ABOVE) 

3×4-6 @ 31X1, rest 3 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
 C1) Sotts Press in Jerk position 

3×3 @ 3101, rest 30s
C2) Hanging L-sit 

3×20-30s, rest 30s
D) Jerk Complex

Every 2:30 minutes for 4 Rounds 

2 Press in Split 

2 Push Press in Split 

2 Split Jerk Balance 

 Most of these touches should be heavy but technical sound !
E) Tall Jerk Complex 

Every 2 Minutes for 12 Minutes 

Tall Jerk + Jerk (1+1) with 2 count in the catch position 

 Most of these touches should be heavy but technical

A1) Clean Grip Muscle High Pull3 x 12-15 @ 31X2, rest 60s
A2) Dumbell Pull Over

3 x 12-15 @ 3201, rest 60s
B1) Close Grip Bench Press

3 x 8-12 @ 31X1, rest 30s

B2) Front Rack Step Up

3x 16-24, rest 30s controlled pace

B3) Bodyweight V-up (if you have been moving these easily at 30s, I want you to add a 1-2 sec pause at the top and a 1 sec controlled descent) ?

3x 30s, rest 30s

C) Clean Lat Complex

Every 2 minutes for 12 minutes 

1 Clean lift off to top of the knee, pause 1 count 

3 lat pullbacks with 1 count against thigh 

1 Clean High Pull from floor

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight

D) Tall Clean Complex (changed up)

Every 2 minutes for 12 minutes 

1Tall Clean + 1 High Hang clean with a 3 second pause in the bottom of each clean

*you’ll perform a warm up prior, most touches should be at a heavy but technically sound weight

SNATCH DAY 
Goal to move up in weight or reps 

A1) Dumbbell Strict Press (standing) 
3×12-15 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges 

3×16-20, controlled, rest 90s

B1) Pendlay Row 

3×8-12 @ 20X2, rest 60s

B2) Side Plank 

3×45-60s, rest 30 between sides, rest 60 before next Pendlay row

 C) Snatch Complex 

Every 2 Minutes for 12 minutes

 1 Snatch lift off to above the knee 

3 Lat Pull Backs with 1 count against leg 

1 Snatch High Pull from floor 

*start heavy but technical for your first set
 D) Tall Snatch 

Every 2 minutes for 12 minutes 

2 Tall Snatches with a 3 second pause in the bottom 

*start heavy but technical for your first set

Jerk Work Day 
A1) Back Squat

 3×4-6 @ 31X1, rest 90s

A2) Single Arm Dumbell Torso Row 
 3×8-12, rest 30s between arms, rest 90s before back squat

 B) Rack Pulls Above Knee ( yes ABOVE) 

3×4-6 @ 31X1, rest 3 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
 C1) Sotts Press in Jerk position 

4×3 @ 3101, rest 30s

C2) Hanging L-sit 

4×20-30s, rest 30s
D) Jerk Complex

4 Rounds 

2 Press in Split 

2 Push Press in Split 

2 Split Jerk Balance 

rest 2-3 minutes between Most of these touches should be heavy but technical
E) Tall Jerk Complex 

Every 2 Minutes for 12 Minutes 

Tall Jerk + Jerk (1+1) with 2 count in the catch position 

 Most of these touches should be heavy but technical

Clean Day

Try to increase in weight or move up in the rep range for the movements from last week. 

A1) Barbell Standing High Pull

3×12-15 @ 31×2 (Rest 60s)

A2)  Dumbell Pullovers

3×12-15 @ 3201 (Rest 60s)
B1) Close Grip Bench

3×8-12 @ 31×1 (Rest 30s)

B2) Front Rack Step Ups
3×16-24 Alternating legs (Rest 30s)

B3) V Ups

3x30s (Rest 30s)
C. Every 2 minutes for 12 minutes

1 lift off to knee (pause one second)

+3 lat pullbacks with 1 second pause 

+1 clean High pull (from the floor) 
D. Every 2 minutes for 12 minutes

Tall clean x 2 (3 second pause at bottom)
 

SNATCH DAY 

A1) Dumbbell Strict Press 

3×12-15 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges 

3×16-20, controlled, rest 90s
B1) Pendlay Row 

3×8-12 @ 20X2, rest 60s

B2) Side Plank 

3×45-60s, rest 30 between sides, rest 60 before next Pendlay row
 C) Snatch Complex 

Every 2 Minutes for 12 minutes

 1 Snatch lift off to above the knee 

3 Lat Pull Backs with 1 count against leg 

1 Snatch High Pull from floor 

 start heavy but technical for your first set

 D) Tall Snatch 

Every 2 minutes for 12 minutes 

2 Tall Snatches with a 3 second pause in the bottom start heavy but technical for your first set

Jerk Work Day 

A1) Back Squat

 3×4-6 @ 31X1, rest 90s

A2) Single Arm Dumbell Torso Row 

 3×8-12, rest 30s between arms, rest      90s before back squats
 B) Rack Pulls Above Knee 

3×4-6 @ 31X1, rest 3 minutes between attempts – make these explosive – i’d prefer straps with your clean grip rather than switch grip.
 C1) Sotts Press in Jerk position 

4×3 @ 3101, rest 30s

C2) Hanging L-sit 

4×20-30s, rest 30s

D) Jerk Complex 

6 Rounds 

2 Press in Split 

2 Push Press in Split 

2 Split Jerk Balance 

rest 2-3 minutes between Most of these touches should be heavy but technical
E) Tall Jerk 

Every 2 Minutes for 12 Minutes 

Tall Jerk + Jerk (1+1) with 2 count in the catch position 

 Most of these touches should be heavy but technical