CrossFit South Bend

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Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Back Squat
5. 5. 5, work up to a heavy 5 for the day

Press
5. 5. 5. 5, work up to a heavy 5 for the day

Conditioning
4 Rounds
Get Up Sit Up – 5 R/L
Rotational Med-Ball Throw – 5 R/L
Teapots – 5 R/L

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Base
Mr. Hammy

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Barbell Bent Over Rows
3×8

Intermediate
Mr. Hammy

Deficit Deadlift
5RM, then max reps @80%

Barbell Bent Over Rows
3×8

Conditioning
5 Rounds
Kettlebell Swings – 60 seconds to complete 30 swings
Rest – 60 seconds

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Base
Mr. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Mr. Bear Trap

Back Squat
5×5 @80% of Monday’s 5. I want you to focus on standing up at fast as you can. Remember that percentages are just a guideline, if the bar is moving slow take weight off.

Bench Press
5RM, then max reps @80%

Conditioning
4 Rounds
DB Step Ups – 10 R/L
Renegade Rows – 10

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Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Power Clean
Find a 2RM for the day

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
5 Rounds
Rotational Ball Slams – 60 seconds to do 10
Assault Bike – 60 seconds Max Calories
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