CrossFit South Bend

Amateur

Bench 3×5 (add 2.5 lb to last workout)

Collegiate

Press 10 RM

Conditioning

Religion 2.1 Complete 5 rounds: Front Squat – Max Reps Burpee to Lateral Hops – 5 reps *Front Squats use bodyweight *For burpee lateral hops, perform a burpee and finish by completing a lateral jump over a hurdle or box ranging in height between 12-18″

Robb hitting a Overhead Squat 2RM PR of 205lbs!

Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Weighted Pull Up 7 RM

Conditioning

Death by Ground to Overhead With a continuously running clock do one ground to overhead movement the first minute, two ground to overhead movements the second minute, three ground to overhead movements the third minute… continuing as long as you are able. Use 75% of 3 RM Power Clean from 3-18-14

Amateur

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

Collegiate

Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM Close Grip Bench 3 x 10 @ 90% of 10 RM from Thursday

Conditioning

15, 12, 9, 6, 3 reps of: 50lb Dumbbell Thruster Dynamic Push Up Russian Twists

Amateur

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

Collegiate

Power Snatch 2, 2, 2, 2, 2

Conditioning

COMPLETE 5 ROUNDS: Perform 7 cycles of the following: Power Clean Thruster Back Squat Rack Thruster After the cycle is completed 7 times, complete: 20 yard Bear Crawl – 1 rep *Add weight to set set to work up to the heaviest set possible. *Rest as needed between rounds.

Mike getting some air time on the Crossfit Football Page!

Amateur

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

Collegiate

Squat 3 x max reps @ 90% of 1 RM Front Squat from last Thursday Close Grip Bench 10 RM

Conditioning

Complete 7 rounds for time: Walking Lunges w/ 35 lbs DBs – 20 yards Reverse Wall Climb + Push Up - 2-5 reps

My apologies for the late post guys. With being in Naperville for the Crossfit Football Trainers Course it slipped away from me. You think I would learn by now

Amateur

Press 3×5 (add 2.5 lb to last workout)

Collegiate

Push Press 5 RM Dynamic Push Ups 3 x 15

Conditioning

Complete as many rounds as possible in 12 minutes: 185/125 lb Front Squats – 7 reps Burpee Pull Ups – 7 reps