CrossFit South Bend

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Amateur

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

Collegiate

1. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 2. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 3. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ *you can add weight, take off or stay the same for the 5 RM’s Close Grip Bench 5 RM

Conditioning

"7 Minutes Left, Down by 6" Complete 2 rounds: 1 minute 55/35 lbs DB Push Press – Max reps Rest 1 minute 1 minute 50/35 lbs Weighted Pull Ups – Max reps Rest 1 minute 1 minute Row – Max calories Rest 1 minute 1 minute Burpees- Max reps *Rest 1 minute between rounds.