CrossFit South Bend

Week 1- Day 6 

A. Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 

75% x 3+3 x 4
B. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 2


C. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 

70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 x 2

***Increase bold weights if you feel good to a max of 90% ***
D. A1. Snatch Grip Overhead Bar Carry 

– 3 x 50m

A2. Weighted Planks – 3×30-60sec 

Alternate these !