CrossFit South Bend

***Max out day is Wednesday this week!! No class Saturday due to the Whole Foods Bring-a-Friend Day at 9 and 11am!***

A. Snatch – hit one set every 1:45-2:00 for 25min (approximately 10-12 lifts). Work up to 80-85% of where you intend to end on Wednesday. In between sets, we will be drilling pulling from the hang with PVC pipes/empty bars. 

B. Clean and jerk – same as part A

C. 2 rounds – 10 jumping squats, 10 V-ups, 10 push-ups, 10 KB swings. Go through this at a conversational pace. Take note of any mobility issues you need to tend to before Wednesday!

A.  Snatch – 6×1@85-90% of 1RM

B.  OHS – 2@70% of heavy single from 7/25 every 2:00 x8 rounds

C.  500m row in as few pulls as possible + 50 sit-ups as fast as possible

A.  Clean – 20min to find heavy single, then 3×1@80% of that heavy single

B.  Back squat – 5×1@90% of heavy single from 7/15

C.  8min AMRAP of:

• 8 R arm KB high pulls
• 8 L arm KB high pulls
• 8 R arm KB PP
• 8 L arm KB PP
• 8 burpees

Mobility: barbell shoulder roll, lax ball to back of shoulder

A.  Jerk – 20min to work to heavy single, then 3×1@80% of today’s HS

B.  Every 2:00×8 rounds, 3 front squats @65% of 1RM + 3 box jumps 

C. 3:00 of each of the following:

• Max step ups (knee at 90 degrees on box)
• Max stiff-legged DL with empty bar
• Max plank hold
• Max Russian twists (45/35)

A.  High hang snatch from blocks – 2.2.2.2.2

B.  4 rounds: 5 duck walk steps fwd, 2 OHS, 5 duck walk steps backward, 2 OHS

C.  6 rounds of the following snatch complex (add weight as the muscle snatches allow, stay connected to the bar for all 9 reps)

• 3 snatch pulls
• 3 muscle snatches
• 3 snatches

Warm-up: squat mobility

A.  High hang clean from blocks – 2.2.2.2.2

B. Back squat – 5.5.5.5.5

C. 10min EMOM – odd: 10 shrugs with DB, even: max distance farmer’s carry with DB 

Warm-up: 5# plate shoulder series

A.  Double arm DB jerk – 5.4.3.2.1

B.  Front squat – 2 sec pause in bottom – 3×3@70% of heavy single from 7/22/15, 1×3@70% with NO pause

C1.  3×8 3-sec Super-Hollow rolls (this will require some demo-ing, haha)

C2.  3×10 each leg plank elbow touches

Warm-up: Burgener warm-up

A.  Snatch – 1.1.1.1.1

B.  OHS – 4×3@75% of 1RM

C.  5 burpee broad jumps, 1:00 flutter kick, 16 scorpions (L=1, R=1)

A.  Clean and jerk – 1 rep EMOM x 10min. Be smart on the weights on this. Pick something you can adequately recover from in 45sec.

B.  Back squat – tempo 23X1 – 5×2. Try to increase weight from 7/1!

C.  3 rounds: 30 step ups, 20 GHD sit-ups, max reps DB BO row (1 attempt per round)

Warm-up: 

• 3×3 jerk dip squats
• 3×3 jerk + 2 lunges
• 3×3 jerk balances

A.  Jerk – 3RM (refer to 6/29 for goal weight)

B.  Front squat – 5RM 

C.  Partner day!

• 50 reverse wall ball toss
• 50 partner wall balls
• 50 Russian twist wall ball passes