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Friday, 02.13.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout)

Conditioning

Complete as many rounds as possible in 10 minutes. Burpees with jump touch – 5 reps 155/105 lb Barbell Thrusters – 5 Reps Strict Pull Ups – 5 Reps *Burpees with jump touch should be to a target at least 6″ from overhead reach.

2015 02 12

Friday 2.13.15

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Keega and Ryan at the Sweethearts competition over the last weekend! Nice job getting the Bronze metal you two :) A. 5 Rounds Every 2:30 Perform 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Notes: Work to your heaviest set of the complex, you have 5 sets to get there. Stay connected to the bar. B. 5 Rounds Not For Time 8-12 Barbell Bent Over Rows from RDL Position 6 Strict Toes To Bar 3 Wall Walks [gallery type="slideshow" ids="11106,11107,11108,11109,11110,11111,11112,11113,11114,11115"]

2015 02 12

Couples Retreat

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2015 02 12

Missy Massages

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Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday  February 21st..We will be posting a signup sheet on the whiteboard where the wod is.  Please put your name and cell phone number next to the time slot you would like.  The cost will be $35…check or cash.  Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years.  Her specialty is deep tissue and therapeutic work.  She has had a lot of experience working on Crossfitter’s/Athletes.  Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face.  If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots. Feel free to call or text her with any questions at 574-849-1898.

2015 02 11

Thursday, 02.12.15

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Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM) Bench Press 3 RM

Conditioning

Complete 5 Rounds. Bench Press @ Bodyweight/66% Bodyweight – Max Unbroken Reps Broad Jump – 20 yards Rest 90 seconds between rounds.

2015 02 11

Wednesday 2.11.15

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Throwback Tracy G pic :) A. 3x10 Squat, can be done from racks 3x11 Deficit Push Ups, ideally using parallets 3x11 Ring Rows 3x10 Single Arm Kettbell RDL 3x10 Thruster, pulled from ground 3x11 Toes To Bar 3x10 Straight Bar Curls 3x11 Banded Tricep Extensions Notes: We are ditching the 80 seconds per round interval and going with the 60 seconds rest in between sets. You are also going to add 2.5-10lbs on their barbell movements. Be smart about this, you should have to dig to get all 10, but these should be unbroken.

2015 02 10

Wednesday 2-11-15

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A) Jerk 1.1.1.1.1 - warm up, then start working sets at 90% of 2RM from 1/21 B) 3x - 6 duck walk steps forward, 5 OHS, 6 duck walk steps backwards, 5 OHS. ***this is for skill, not for weight. See how 50% of 1RM feels but don't go much higher. *last week of our 2 skills for this cycle* C1) find new 10RM push back lunges C2) and new 10 BB BO row The goal is to try to beat your 10RM number from 1/14!

2015 02 10

Tuesday, 02.10.15

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Amateur

Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x Max Reps

Collegiate

Strict Chin Ups 3 x Max Reps DB Farmer Carry AHAP 4 x 25 yards

Conditioning

On the minute: Complete one 100 yard Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes. 100 yard sprint 40/30 lb Ball Slam – 12 Reps

2015 02 09

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