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 with No Lock Out
5×10 @70-75% of last weeks 3RM

Press
3×7 @80-85% of last weeks heaviest 5

Conditioning
3 Rounds
Landmine Push Press – 60 seconds max reps
Ring Rows – 60 seconds max reps
Ball Slams – 60 seconds max reps
Rest – 60 seconds

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
3″ Deficit Deadlift
3RM, 1x Max Reps @80%

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
4 Rounds
MR. Hammy – 3
Reverse Med-Ball Toss – 3
Seated Med-Ball Throws – 12

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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

Barbell Step Ups
4x 4 Right and 4 Left

Slight Incline Bench Press
10. 10. 10. 10. 10, build to a heavy 10, refer back to a couple weeks ago

Conditioning
8 Rounds
Prowler Push – 25 yards
Reverse Sled Drag – 25 yards

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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
Hang Power Snatch
1. 1. 1. 1. 1, use last weeks heavy 2 for guidance

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

Conditioning
4 Rounds
Russian Kettlebell Swing – 60 seconds to do 20
Dips – 60 seconds Max Effort
Plate Curls – 60 seconds Max Effort

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