CrossFit South Bend

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Base
MR. Hip
1×4 + 3 Athletic Burpees

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
1×4 + 3 Athletic Burpees

Front Squat
5×10, if you know your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. This shouldn’t be a weight that crushes you… today

Press
5. 5. 5, build to a heavy 5 for the day

Conditioning
3 Rounds
Rotational Ball Slams – 20
Lateral Step Ups – 10 right & left

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Base
Mr. Hammy
2×3 + 3 Broad Jumps

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
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
5×5 @80% of last weeks 5. Focus on moving the bar as fast as you can on each rep.

Single Arm Dumbbell Row
3x 10 Right & Left, build off of last weeks weight.

Conditioning
12 Minute AMRAP
Russian Kettlebell Swings – 15
Single Arm Farmers Walk – 25 yards each arm

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Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

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

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

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Teapot Walking Lunge
5×15 yards.

Close Grip Bench Press
5×10, of your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes.

Conditioning
5 Sets
Single Arm Dumbbell Bench Press – 8 each arm
Prowler Push – 25 yards out and back

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[eliteaccordion][elitetoggle title=”Friday 3.02.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Intermediate
Full Clean
4. 4. 4. 4

Conditioning
10 Minute AMRAP
Pull Ups – 10
Landmine Push Press – 10 right and left

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