CrossFit South Bend

A)  Jerk + 2 press from split – 20min of skill work and to find your heaviest set

B)  OHS – 15min to find 1RM, then 3×3@75%

C1) 10RM push back lunges (L=1, R=1)

C2) 10RM BB BO row

**These are technical 10RMs – make sure each rep is perfect

Brandon will be coaching tonight! And the next several Mondays while I sit in Anatomy Lab (booooo). Make sure we let him know how much we appreciate his help! Without him, I don’t know how the class could keep going 3 days a week – so yay Brandon! 🙂

A)  Hang snatch from blocks (just above knee) – 1.1.1.1.1 **Try to increase from 11/3/14

B)  Front squat – 12min EMOM – 2 front squats

min 1-6 (75%), min 7-12 (80%)

C) 8 rounds – :45 work, :15 rest

Odd: max evil wheels

Even: max plate ground-to-OH (45/35)

Max out day!!!

30min to find max snatch

30min to find max clean and jerk

Jerk skill work

A) hang clean from hip + hang clean from knees + clean – 3×1@50, 60, 65%

B) clean and jerk – 2×1@70, 75, 80, 85%

C) 3 rounds:
25 kb swings 55/35
25 butterfly sit ups

Max out week! We’ll be hitting percentages and position work today – embrace the skill work and let’s hit some big numbers on Saturday!

A) snatch DL + 3-position descent + snatch – 3×1@ 50, 60, 70%

B) snatch 2×1@70, 75, 80, 85%

C) Accumulate :
50 T-tilts (we’ll cover these in class)
25 strict T2B

FYI- Max out day is next Saturday! Approach this and next week’s programming with that in mind.

A) 3-position clean + clean (floor, knees, hips) – 2.2.2.2.2

B) tempo back squat – 22X2 – 3×3

C) 12, 10, 8, 6, 4, 2
Lat pull downs
Stationary dips

Hey guys – class will be going on as scheduled tonight. The rest of the gym is closed today, but if you want to come get some work in – I’ll be there!

A) Push press + push jerk + jerk – 1 set every 1:45 x 8 rounds. Increase as often and as much as your form allows!

B) OHS – 3×5@75%, 1 set max effort at 65% (try to increase max effort set from 12/3)

C) Partner WOD: *One partner holds a kettlebell (55/35) while the opposite partner works, switch as needed

60 cal row, 50 wall balls (20/14#), 40 burpees, 30 pull-ups, 20 pushups

I hope everyone had a great Christmas!!

A)  Snatch – 2×2@75, 80, 85%, 2×1@90%

B) Front squat – max reps @60% in :30, 2:00 rest x 5

C) 21-15-9 of deadlift (225/155), DB bent over rows (AHAP), V-ups

Hey guys–

Sorry for the late notice! Take another day of vacation- – family is in town!! Try to hit up the 9:00am or 11:00am regular class for some good conditioning or hit up open gym for a little clean and back squat work. We’ll resume regular class on Monday!

Thanks guys–

Savannah
(Who loves you dearly and is super thankful that she gets to spend time with family!!)