CrossFit South Bend

Saturday May 8, 2021
Title: Saturday

A) Warm Up: Coaches choice warm up
B) Lower Body Mixed Modal Work: 15 Wall Balls
10 No Push Up Burpees
16 Dumbbell Snatches
15/12 Cal Assault Bike
x 4 Sets for time

C) Core Work: 10 Minute Amrap
100 Yard Farmers Carry
30 Abmat Sit Ups

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Sunday May 9, 2021
Title: Sunday

Warmup: 10-15 minute warm up this time, % are getting a little higher!

A) Snatch Skill Work: 15 Minute Cap to warm up and finish

Snatch
Find a 1rm

OR

Front Squat
Find a 1rm
B) Clean and Jerk: 15 Minute Cap to warm up and finish

Clean and Jerk
Find a 1rm

or

Push Press
Find a 1rm

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Monday May 10, 2021
Title: Week 10 – Monday

Warmup: Whiteboard Score:
Bench
How many pull ups you got or time held – no bands allowed

A) Coaches Choice Warm Up: Coach choice warm up
B) Close Grip Bench Press: Find a 1rm – 15 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Vertical Pull: Strict Pull Ups
1x Max Reps
or
Pull Up Iso Hold
1xMax hold with chin over bar – you can jump up for this
or
Passive Hang
1x Max Attempt
D) Mixed Modal – UB Focused: 12 Minute Amrap
800m Run
16 Burpees w OH Clap
20 Alternating DB Hang Muscle Clean

*More density here

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Tuesday May 11, 2021
Title: Tuesday

Warmup: Whiteboard Score: Front Squat weight

A) Coaches Choice Warm Up: Coach choice warm up

B) Front Squat – Catalyst: Find a 1rm – 20 minutes to warm up and finish

new to this? lets work to 8 reps @ 3111
C) Single Leg Squat + Isometrics: 15 Minute Amrap
100 Yard Dual KB Front Rack Carry; no rest
5 Heavy Split Squats/side; rest 60s

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Wednesday May 12, 2021
Title: Wednesday

Warmup: Whiteboard score: Strict Press and Bent Over Row weight

A) Coaches Choice Warm Up: Coach choice warm up
B) Seated Dumbbell Press: Work up to a 6rm – 12 Min Cap
C) Bent Over Barbell Row: Work up to an 8rm – 12 Min Cap
D) Mixed Modal – Shoulder Focused: 9 Minute Amrap
5 tough Push Press
15/12 Calorie Bike

*New spin here – I want the Push Presses to be tough – find something that is tough but doable for 5’s

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Thursday May 13, 2021
Title: Thursday

Warmup: Whiteboard Score: Deadlift

A) Coaches Choice Warm Up: Coach choice warm up
B) Deadlift: Work up to a tough Deadlift Single

new to this? lets work to 8 reps @ 3111
C) DL w/ Breathing – for quality: For Time – 10 Minute Cap
25 Double Unders
15 TNG Deadlifts
50 Double Unders
10 TNG Deadlifts
75 Double Unders
5 TNG Deadlifts

*Double Unders to Single Unders = 3x (75, 150, 225)
*DL Are tough but pretty