CrossFit South Bend

[eliteaccordion][elitetoggle title=”Whats going on at CFSB”]

Nothing Crazy other than some holiday closings! We are laying low for a week or two before we start launching some more stuff!

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[eliteaccordion][elitetoggle title=”Monday 11.27″]

FIT

A.
20 Min Snatch Technique Work/warm up
+
10 Minutes to practice/build OHS

B.
15 Minute Amrap
5 Overhead Squats – Smooth Moderate Weight
10 Ring Rows
20 Sit Ups

COMP

A.
20 Min Snatch Technique Work
+
10 Minutes to build

B.
15 Minute Amrap
Full Snatch x 2 moderate to heavy
12 Chest to Bar/Kipping Pull Up
Full Snatch x 2 moderate to heavy
12 Toes to Bar

Score: B, Snatch/OHS weight, Total Reps.

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[eliteaccordion][elitetoggle title=”Tuesday 11.28″]

FIT

A.
25 Minute Cap
4-5 Sets, all sets heavy
CGBP x 5

C.
5 Sets for time – 10 minute cap
5 Heavy Deadlifts
10 Hand Release Push Ups/Push Ups/ (15)Incline Push Ups

COMP

A.
25 Minute Cap
4-5 Sets, Build
CGBP x 5, all sets heavy

C.
5 Sets for time – 10 minute cap
5 Heavy Deadlifts
10 Ring Dips

Score: A, weight. B, Weight/Time (or reps in cap)

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[eliteaccordion][elitetoggle title=”Wednesday 11.29″]

FIT

A.
20 Minutes Clean Technique Work
+
10 Minutes to practice/build FS

B.
15 Minute Amrap
5 Front Squats
10 Bent Over KB Rows Each Arm

COMP

A.
20 Minutes Clean Technique Work
+
10 Minutes to build

B.
15 Minute Amrap
Full Clean x 2
2-4 UB Bar Muscle Ups, 2-4 Strict Chest to Bar

Score: B, Weight/Reps

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[eliteaccordion][elitetoggle title=”Thursday 11.30″]

FIT

A.
15 Minutes Push Jerk Technique Work

B.
15 Minutes to work to a Push Jerk/Push Press x 5

C.
5 Sets – 12 Minute Cap
10 Russian Kettlebell Swings
10 KB Press/Push Press Each Arm

COMP

A.
15 Minutes Jerk Technique Work

B.
15 Minutes to work to a Split Jerk/Push Jerk 3rm

C.
5 Sets – 12 Minute Cap
8 Power Cleans @ 155/100
10 Handstand Push Ups

Score: B, Weight. C, Time or Reps in Cap

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[eliteaccordion][elitetoggle title=”Friday 12.1″]

FIT

A.
Every 2:00 for 6 Sets
Back Squat x 3, all sets heavy

B.
15 Minute Amrap
50 Singles/25 Doubles
20 Reverse Lunges/Step Ups
5 Strict Pull Ups/10 Ring Rows

COMP

A.
Every 2:00 for 6 Sets
Front Squat x 3, all sets heavy

B.
15 Minute Amrap
50 Doubles
20 DBL Front Rack Reverse Lunges
8 Strict Pull Ups

Score: A, weight. B, Weight/Reps.

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[eliteaccordion][elitetoggle title=”Saturday 12.2″]

FIT

3 Minute to perform
10 Burpee Box Step Ups
10 Shoulder to Overhead
7 Burpee Box Step Ups
7 Shoulder to Overhead
5 Burpee Box Step Ups
5 Shoulder to Overhead
+
rest 3:00
+
3 Minute Amrap
Calorie Row
+
rest 3:00
x3 Sets

COMP

3 Minute to perform
10 Burpee Box Jumps 24/20
10 Shoulder to Overhead 95/65
7 Burpee Box Jumps 24/20
7 Shoulder to Overhead 95/65
5 Burpee Box Jumps 24/20
5 Shoulder to Overhead 95/65
+
rest 3:00
+
3 Minute Amrap
Calorie Row
+
rest 3:00
x 3 Sets

Score: Reps/Calories individually per each round

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[eliteaccordion][elitetoggle title=”Sunday 12.3″]

FIT

A.

30 Minute Amrap
15 Russian KB Swings
50 Singles
Run 100 Yards

COMP

A.

30 Minute Amrap
15 American KB Swings 55/35
30 Doubles
Run 100 Yards

Score: Rounds + Reps

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