CrossFit South Bend

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[eliteaccordion][elitetoggle title=”Monday 5.28″]

Murph! Check the murph details on the banner above 🙂

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[eliteaccordion][elitetoggle title=”Tuesday 5.29″]

FIT

Global Warm Up: 15 Minute Hang Power Clean / Power Clean Warm Up

A.
Every 2 minutes for 24 minutes
Hang Power Clean x 3
Build to a challenging set

B.
Bike 3 minutes for Max Calories

COMP

A.
Every 2 minutes, for 24 minutes (12 sets):
Power Clean x 1
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

B.
Bike 3 minutes for Max Calories

Score: A, weight. B, Calories.

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[eliteaccordion][elitetoggle title=”Wednesday 5.30″]

FIT

A.
@ the top of a 2 minute mark
Back Squat x 5
Back Squat x 5
Back Squat x 3
Back Squat x 2
Back Squat x 2
Back Squat x 1
Rest 2 minutes after last single, then perform

@ the top of a 3 minute mark
Back Squat x 1
Back Squat x 1
Back Squat x 1
Build over the course of the sets

B.
Teams of 3 – At the top of a 1:30 minute mark
Back Squat x 3 (75-85% suggestion)
Burpees x 5
Run 100m
Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that.
Continue until you have all hit 4 Sets

COMP

A.
@ the top of a 2 minute mark
Back Squat x 5 @ 55%
Back Squat x 5 @ 65%
Back Squat x 3 @ 75%
Back Squat x 2 @ 85%
Back Squat x 2 @ 90%
Back Squat x 1 @ 95%

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Back Squat x 1 @ 101-105%
Back Squat x 1 @ 101-105%+
Back Squat x 1 @ 101-105%+

B.
Teams of 3 – At the top of a 1:30 minute mark
Back Squat x 3 (75-85% suggestion)
Burpees x 5
Run 100m
Partner 2 goes at the top of the next 1:30, partner 3 goes on the 1:30 after that.
Continue until you have all hit 4 Sets

Score:  A, weight. B, weight and lowest round time.

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[eliteaccordion][elitetoggle title=”Thursday 5.31″]

FIT

A.
@ the top of a 2 minute mark
Bench Press x 5
Bench Press x 5
Bench Press x 3
Bench Press x 2
Bench Press x 2
Bench Press x 1

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1
Bench Press x 1
Bench Press x 1
Build over the course of the sets

B.
5 Minute Amrap
10 K/DB Push Presses
10 Box Jumps with Step Down
x 3 Sets
Row remaining time for Calories

COMP

A.
@ the top of a 2 minute mark
Bench Press x 5 @ 55%
Bench Press x 5 @ 65%
Bench Press x 3 @ 75%
Bench Press x 2 @ 85%
Bench Press x 2 @ 90%
Bench Press x 1 @ 95%

rest 2 minutes, then perform

Immediately into @ the top of a 3 minute mark
Bench Press x 1 @ 101-105%
Bench Press x 1 @ 101-105%+
Bench Press x 1 @ 101-105%+

B.
B.
5 Minute Amrap
10 K/DB Push Presses 50/35
10 Box Jumps with Step Down
x 3 Sets
Row remaining time for Calories

Score: A, weight. B, total reps including the 3 initial sets.

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[eliteaccordion][elitetoggle title=”Friday 6.1″]

FIT

A.
@ the top of a 2 minute mark
Deadlift x 5
Deadlift x 5
Deadlift x 3
Deadlift x 2
Deadlift x 2
Deadlift x 1

rest 4 minutes, then perform

Immediately into @ the top of a 3 minute mark
Deadlift x 1
Deadlift x 1
Deadlift x 1

B.
“Annie” – 8 Minute Cap
50.40.30.20.10
Double Unders
Sit Ups

COMP

A.
@ the top of a 2 minute mark
Deadlift x 5 @ 55%
Deadlift x 5 @ 65%
Deadlift x 3 @ 75%
Deadlift x 2 @ 85%
Deadlift x 2 @ 90%
Deadlift x 1 @ 95%

rest 4 minutes, then perform

Immediately into @ the top of a 3 minute mark
Deadlift x 1 @ 101-105%
Deadlift x 1 @ 101-105%+
Deadlift x 1 @ 101-105%+

B.
“Annie” – 8 Minute Cap
50.40.30.20.10
Double Unders
Sit Ups

Score: A, weight. B, time or reps in cap.

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[eliteaccordion][elitetoggle title=”Saturday 6.2″]

FIT & COMP

30 Minute Amrap
Teams of 4
100 Burpees
200 Cal Bike
300 Air Squats/Goblet Squats
400 Double Unders/Singles

*Run 200m as a team between segments

Score: Total reps

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[eliteaccordion][elitetoggle title=”Sunday 6.3″]

A. LE Work

2:30 Min Clock
9.7.5
Unbroken TNG Deadlifts
No Push Up Burpees
Run in remaining time
+
rest 7:30 minutes
x 4 Sets

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