CrossFit South Bend

Sorry for the late post!! Be nice to Amy, she rocks!!

A) 3.3.3.3 clean with 1sec pause in bottom

B) 5×3 back squat @ 75% of 1RM

C) 2 rounds:

20 v-ups

20 supermans w/ 3sec hold OR back extensions on GHD

Overhead mobility
Posas mobility

A) push press – 2.2.2.1.1.1

B) OHS – 2×2@70, 75, 80%, max reps at 85% ***try to increase from 1 month ago (8/13)

C) partner WOD:
3×10
Partner 1: weighted GHD w/ 20/14# med ball (toss to partner 2)
Partner 2: double front squat with med ball (toss back to partner 1)

Warm-up:
1) 4min dead bug work
2) 5×3 snatch balance + OHS with empty bar

A) hang power snatch x 2 – 2 reps every 1:30 x 8 sets. Increase by feel AND with perfect form

B) tempo front squat – 22X1 – 2.2.2.2.2

C) 4×2:00 rounds
8 pull-ups
8 push ups
Max step ups with remaining time

Warm-up:
Dynamic warm up

A) 20min to find 1RM clean grip DL

B) 12min AMRAP:
Baby bear complex (stay connected to the bar for each complex)
1 clean (yes, a full one)
1 push jerk
1 back squat
1 split jerk from back

Your goal is 36 sets of this complex! That’s 1 every 20 seconds. Pick an appropriate weight and keep that weight for the whole 12min.

Warm-up:
500m row
20 (per leg) split jerk land + 2 lunges from landing position

A) 2 front squats + 2 jerks – work to a heavy set of this complex in 25 minutes. Focus on being quick out of the bottom of the squat and explosive under the bar. NO PRESS OUTS ALLOWED. 🙂

B) OHS – find a heavy set of 2 for today in 15min.
Then 4×3 at 85% of today’s heaviest set.

C) 3 rounds
20 teapots (10 each side)
15 v-ups
10 jumping squats over a plate, land at parallel, fix feet before standing up

There is an olympic weightlifting competition on 10/25 in Lansing, MI that a few of you guys have demonstrated some interest in! (Info on the CFSB Weightlifting Facebook page) So, for the next 7 weeks we will be preparing all of you (whether you plan to attend or not) for the competition! Instead of maxing out in 4 weeks, we’ll have a prolonged cycle this time around and hit a max at week 7. 

Warm-up:

1)  hamstring PNF stretch – 30 seconds passive, 30 seconds flexed x 4 rounds on each leg

2)  3×10 banded good mornings

A)  Snatch DL + hang snatch – 5×3@70% of 1RM

B)  Front squat – EMOM x 10min – 3 reps each round:

Rd 1-3 – 65% of 1RM

Rd 4-6 – 70%

Rd 7-9 – 80%

Rd 10 – max reps at 85%

C)  3 rounds of tabata:

Round 1 – Russian Twists (35/25#)

Round 2 – Air squats w/ plate (25/35#) and 1sec pause in bottom

Round 3 – Plank hold

Max out day!

30+min warm-up

3 lifts to find your 1RM snatch

3 lifts to find your 1RM C&J

I hope everyone had a great Labor Day!! Time to get back to work 🙂 This week may be a little crazy at the gym with it being Student Welcome Week, but we will continue kicking butt as usual. Don’t forget we are approaching max out day this Saturday, so today will be flossing through some skill work.

Warm up:
30yds (15 forward, 15 backward) duck walk w/ PVC pipe – every 10 steps do 3xOHS

A) snatch – 2 single reps @ 60, 65, 70, 75, 75, 75% of 1RM

B) clean and jerk – 2 single reps @ 60, 65, 70, 75, 75, 75% of 1RM

C) 1000m row – alternating 7 hard pulls, 7 easy pulls (not for time)
Then: 50 (each) partner med ball sit-up tosses

Guest star Amy in class today! Be nice to her!! 🙂

A) hang clean + jerk – 2×1@70, 75, 80, 85, 90%

B) tempo back squat – 30X0 – 3.3.3.3

C) 5×5 weighted good mornings, during your rest in between sets perform 20 plank elbow touches