CrossFit South Bend

Monday – 12/18/17

• Clean & Jerk – 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
• Clean Pull – 95% (of cln) x 3, 100% x 3, 105% x 2 x 3
• Back Squat – 70% x 2 x 5

Tuesday – 12/19/17

• Power Snatch + Overhead Squat – 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
• Power Clean + Jerk – 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
• Snatch Pull – 95% (of snatch) x 2 x 2, 100% x 2 x 2

With no rest:

400 m row

20 pull-ups

300 m row

30 push-ups

200 m row

10 pull-ups

10 push-ups

Wednesday – 12/20/17

• Front Squat – 90% x 2 x 3
• Snatch – 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
• Jerk – 75% x 2, 80% x 2, 85% x 1 x 3
• Snatch Pull – 100% (of snatch) x 3 x 2, 105% x 2 x 2

Thursday – 12/21/17

• Power Snatch – 75% x 2 x 2, 80% x 1 x 4
• Power Clean + Power Jerk – 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
• Clean Pull – 95% (of clean) x 2 x 2, 100% x 2 x 2

3 sets; no rest:

10 KB snatch/arm

10 KB clean + push press/arm

Friday – 12/22/17

Rest Day

Saturday – 12/23/17

• Snatch – heavy single
• Clean & Jerk – heavy single
• Clean Pull – 105% (of clean) x 3 x 3
• Back Squat – 70% x 2 x 5

Sunday – 12/24/17

Rest Day

Monday – 12/11/17

• Front Squat – 85% x 3 x 4
• Snatch – 75% x 3, 80% x 2 x 4
• Jerk (hold split 3 sec) – 75% x 3, 80% x 2 x 4
• Clean Pull – 100% (of clean) x 3 x 4

Tuesday – 12/12/17

• Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
• Power Clean + Power Jerk – 70% x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
• Snatch Pull – 95% (of snatch) x 3 x 4

20-15-10 reps each, no rest:

DB push press

DB bent row

Wednesday – 12/13/17

• Clean – 75% x 3, 80% x 2 x 4
• Jerk Behind Neck – 75% x 2, 80% x 2 x 4
• Snatch Pull – 100% (of snatch) x 3 x 4
• Back Squat – 70% x 2 x 5

Thursday – 12/14/17

• Power Clean + Push Press – 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
• Snatch Push Press + Snatch Balance – 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
• Clean Pull – 95% (of clean) x 3 x 4

4 sets; no rest:

5 1-arm KB swings/arm

max rep pull-ups (stop short of failure)

Friday – 12/15/17

Rest Day

Saturday – 12/16/17

• Front Squat – 90% x 1 x 5
• Snatch – heavy single
• Clean & Jerk – heavy single
• Snatch Pull – 100% (of snatch) x 3 x 3

Sunday – 12/17/17

Rest Day

REMEMBER: Reps x Sets

Monday – 12/4/17

• Clean – 75% x 3 x 3, 80% x 2 x 2
• Jerk Bnk (hold split 3 sec) – 75% x 3 x 3, 80% x 2 x 2
• Back Squat – 70% x 2 x 5
• Snatch Deadlift – 100% (of snatch) x 5, 105% x 5 x 2

Tuesday – 12/5/17

• Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
• Power Clean + Power Jerk – 70% (of PC) x 2(1+1), 75% x 2(1+1) x 4
• Snatch Pull – 95% (of snatch) x 3 x 2, 100% x 3 x 3

4 sets; no rest:

12 chin-ups

15 push-ups

Wednesday – 12/6/17

• Front Squat – 85% x 2 x 5
• Snatch – 75% x 3 x 3, 80% x 2 x 2
• Jerk (hold split 3 sec) – 75% x 3 x 3, 80% x 2 x 2
• Clean Pull – 95% (of clean) x 3 x 2, 100 x 3 x 3

Thursday – 12/7/17

• Power Clean + Push Press – 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
• Snatch Push Press + Snatch Balance – 70% (of snatch) x 3+1 x 2, 75% x 3+1 x 3
• Clean Pull – 95% (of clean) x 3 x 5

3 sets; no rest:

10 DB push press

20 DB chainsaw row

Friday – 12/8/17

Rest Day

Saturday – 12/9/17

• Snatch – heavy single
• Clean & Jerk – heavy single
• Clean Deadlift – 100% (of clean) x 5, 105% x 5 x 2
• Back Squat – 70% x 2 x 5

Sunday – 12/10/17

Rest Day

Monday – 11/27/17

• Snatch – 75% x 3 x 5
• Jerk – 75% x 3 x 5
• Front Squat – 75% x 3 x 5
• Snatch Deadlift – 100% (of snatch) x 5 x 3

Tuesday – 11/28/17

• Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
• Power Clean + Power Jerk – 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
• Snatch Pull – 90% (of snatch) x 3 x 2, 95% x 3 x 3

5 sets; no rest:

200 m row

10 KB clean + push press/arm

Wednesday – 11/29/17

• Clean – 75% x 3 x 5
• Jerk Behind the neck (hold split for 3 sec) – 75% x 3 x 5
• Back Squat – 70% x 2 x 5
• Clean Pull – 90% (of clean) x 3 x 2, 95% x 3 x 3

Thursday – 11/30/17

• Power Clean + Push Press – 75% (of PP) x 2(2+1) x 5
• Snatch Push Press + Snatch Balance – 70% (of snatch) x 3+1 x 5
• Snatch Pull – 90% (of snatch) x 3 x 5

4 sets; no rest:

10 pull-ups

3 min jump rope

Friday – 12/1/17

Rest Day

Saturday – 12/2/17

• Front Squat – 80% x 3 x 5
• Snatch – heavy single
• Clean & Jerk – heavy single
• Clean Deadlift – 100% (of clean) x 5 x 3

Sunday – 12/3/17

Rest Day