CrossFit South Bend

Guest coach Caitlin today! Don’t give her too hard of a time today. 🙂 A)  Clean – 20min to work to a heavy single B)  EMOM x 12min – even=3 back squats@75% of 1RM, odd=6 push ups C)  3 rounds– 60 flutter kicks, 20 teapots (10 each side, 70/55 kettle bell), 10 TTB

A) Jerk – 2×1@70%, 2×1@75%, 2×1@80%, 2×1@85%

B) OHS – 5×3 @ 80% of 1RM from last week

C) Alternating tabata:
Bulgarian split squats
Leg lifts

Cool down: 30 GHD sit-ups

A) Snatch
2×2@65%
2×2@75%
2×2@85%
2×1@90%

B) Snatch PP + snatch balance – 1, 2, 3, 4, 3, 2, 1 — start at 60% of snatch, increase only as long as you can safely deload the push press back to your back, not to exceed 75% of snatch

C) Partner WOD (1 person working at a time – except for the sit-ups)
100 KB front squats (racked position) 55/35
80 push press 45/33
60 med ball sit-up passes (you all saw Caitlin’s group doing these last week!)
40 cal row
20 burpees

**15min cap

A) Mid-thigh hang clean – 1.1.1.1.1

B) Back squat – EMOM x 8min – 3 reps at 70% of 1RM

C) 8 min ladder: 3, 6, 9, 12… Of push ups, hang cleans (@65% of 1RM found today), step ups

D) 50 butterfly sit-ups – as fast as possible!

A) Jerk – 5×2@70% of 1RM – if 70% feels good after 3 sets, move up (intelligently!)

B) OHS – 20 min to find heavy single, then 2×3 @ 80% of that heavy single

C) 8 minute abs!!
(Twice through for :50 work, :10 transition)
1. Leg lifts
2. Hold plank with foot step outs (left out, right out, left in, right in)
3. Russian twists
4. Butterfly sit-ups

A) Snatch pull + hang snatch from hip – 5×2@80% of snatch

B) 3-position Snatch DL (floor, below knee, mid thigh) Every :45 for 8 rounds @100% of 1RM

C) Front squat – Tempo – 3.3.3.3 – 32×1

D) Row 500m, 30 Kbs, 30 kb pp (15R, 15L) 55/35#

You guys have been kicking a$$ lately. Keep up the awesome work!

A)  Power clean – 2.2.2.2.2

B)  Back squat – 1.1.1.1.1

C)  10 min AMRAP

15 OH walking lunges (45/25), 10 backwards ball slam toss, 5 push ups

A)  Push press – 4×3@80% – focus on driving off the shoulders!

B)  1 snatch balance + 2 OHS – 15 min to work up to the hheaviest set possible

C)  Every 1:30 x 10 rounds — 3 push jerks, 3 burpee over plate, 10-15sec static leg hold (6in off ground) – extra credit if you hold your arms overhead

Shoulder series warm-up

A) Mid-thigh hang Snatch – 5×2 @ 70-80% of snatch 1RM

B) Front squat – Heavy single, then 2×3 @ 80%

C) 3 rounds
side plank starfish x 10 (5 each side), 3 sec hold
10 T2B

This is really late. I am sorry.

A) Clean pull + 2 cleans – EMOM for 12 min, 1set

B) Back squat – 30 reps
6@70%
6@75%
6@80%
6@85%
6@90%
Rest as needed, divide as needed

C) Accumulate 5 min in plank, 4x3sec Supermans each time you break