CrossFit South Bend

FIT

A.
20 Min Snatch Technique Work/warm up

B.
E90s x 16 Sets, Build
Odd Sets: Power Snatch + Overhead Squat (1+3)
Even Sets: 8-10 Ring Rows, Hard

C. Optional – if time allows
2 Sets
60s Dead Bug immediately into
60s Max Sit Ups – hands at temples, feet anchored
rest 60s

COMP

A.
20 Min Snatch Technique Work

B.
E90s x 16 Sets, Build
Odd Sets: Full Snatch 1.1
Even Sets: 7-10 Chest to Bar/Kipping Pull Ups

C. Optional – if time allows
2 Sets
60s Dead Bug immediately into
60s Max Sit Ups – hands at temples, feet anchored
rest 60s

Score: B. Heaviest Weight, Total Reps.

Notes:
Everyone builds over the sets with weightlifting
Fit: If the PS+ OHS is too much, Front Squat x 4

Whats going on at CFSB This week?!

***Familiarize yourself with the holiday closings at the gym!