CrossFit South Bend

There is an olympic weightlifting competition on 10/25 in Lansing, MI that a few of you guys have demonstrated some interest in! (Info on the CFSB Weightlifting Facebook page) So, for the next 7 weeks we will be preparing all of you (whether you plan to attend or not) for the competition! Instead of maxing out in 4 weeks, we’ll have a prolonged cycle this time around and hit a max at week 7. 

Warm-up:

1)  hamstring PNF stretch – 30 seconds passive, 30 seconds flexed x 4 rounds on each leg

2)  3×10 banded good mornings

A)  Snatch DL + hang snatch – 5×3@70% of 1RM

B)  Front squat – EMOM x 10min – 3 reps each round:

Rd 1-3 – 65% of 1RM

Rd 4-6 – 70%

Rd 7-9 – 80%

Rd 10 – max reps at 85%

C)  3 rounds of tabata:

Round 1 – Russian Twists (35/25#)

Round 2 – Air squats w/ plate (25/35#) and 1sec pause in bottom

Round 3 – Plank hold