CrossFit South Bend

A) hang power snatch + hang snatch – 3×2@75%, 3×2@80% of 1RM

B) front squat – 3×5@70% of 1RM from last week

C) 2:00 max single leg KB DL 75/55 (alternating every 5 reps)
2:00 max butterfly sit-ups w/ med ball
2:00 max KB Russian swings 75/55
2:00 max knees-to-elbows
(:15 transition between movements)

A) hang clean + jerk – warm up, then 4×1@75%, 4×1@80%

B) tempo back squat – 32X1 – 2.2.2.2

C) 3 rounds, not for time
8 straight leg DL @ 50% of 1RM
10 GHD sit-ups with 3sec hold at full hip extension

Happy belated birthday to Jenn!! 🙂

A) jerk dip + jerk – 3×2@75%, 2×1@80%, 2×1@85%

B) 4 steps weighted duck walk forward, 2 OHS, 4 steps weighted duck walk backward, 2 OHS – 4 sets @ 60% of 1RM

C) 10 min ladder
2, 4, 6, 8, 10…
Step ups w/ barbell (24/20″)
Burpees

A) Snatch DL, 3 seconds down to floor, snatch pull – 2@95%, 100%, 105%, 110%

B) Front squat – 15min to find 1RM
Then: 3×3@80%

C) 1:00 Sorenson hold
1:00 wall sit
10 scarecrows w/ 5# plates
10 air traffic control w/ 5# plates
10 “don’t shoot” w/ 5# plates
X4 rounds

A) clean pull + clean – 2.2.2.1.1.1

B) back squat – 5×3@80% of 1RM

C) 6 rounds
6 DB bent over rows
6 DB push press
6 DB lunges

A) Push press + jerk – start at 60% of your 1RM jerk and work up by 5% until form breaks down

B) heaving snatch balance – work up to heavy single, stabilize in bottom before standing up!

C) 8 rounds, :40 on, :20 off
4 deadlifts @ 65% of 1RM
max mountain climbers with remaining time

Thacker Warm-Up

A)  power snatch from 2in below knee – 2.2.2.2.2 >>>really focus on keepin your chest out over the bar, loading up those hammys

B)  front squat – 5.4.3.2.1

C)  4 rounds: 10 banded good mornings, 6 inchworms w/ push-up (3 forward, 3 backwards)

A) clean – 2×1@70, 75, 80, 85, 90%

B) death by back squat @ 65% or 1RM – try to beat your score from 6/21!

C) partner WOD:
3 rounds each
250m row while partner does max T2B

Warm-up
Push up series
Samson stretch x 5 each side, 5sec

A) jerk – Every 1:45 x 10 rounds – 1 jerk.
Round 1-3: 80%
Round 4-6: 85%
Round 7-9: 90%
Round 10: 95%

B) OHS – work off of heavy set of 2 from 9/10 – 5×2@90%

C) chipper:
75 Russian kb swings 55/70#
75 butterfly sit-ups
75 wall balls 20/14#

It’s going to be a heavy week, guys!

Warm-up:
Prayer stretch x 3:00
Hamstring on pole stretch x 3:00 each leg

A) snatch – 15min to work to a heavy single FOR TODAY (note: this may or may not be close to your 1RM. It is OK if it isn’t!!!)
Then: 3×1@90% of that heavy single

B) front squat – 9min EMOM – 2 reps @ 80% with 3 sec pause in bottom

C) 30sec on, 30sec off x 10:00
Even rounds: 5# plate scarecrows
Odd rounds: jumping lunges