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

Back Squat
3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

PushPress
12 x 2 @ 95% of last set of 5 reps of Press from last Monday. Rest 45 seconds between sets.

Conditioning
Complete as fast as possible
Double Kettlebell Front Squat – 50
Double Kettlebell Swing – 50
Pick any rep, and round scheme you would like.

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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

Deficit Deadlift
10. 10. 10. 10. 10

Conditioning
15 Minute AMRAP
Sled Drag – 15 yards
Reverse Sled Drag – 15 yards
Get Up Sit Up – 5 right and left
Ninja Get Up + Vertical Jump – 3

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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

Back Squat
6×3 @ 85% of 3 RM from Monday.

Bench Press
3RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Conditioning
3 Rounds
Double Kettlebell Front Rack Lunge – 20 yards
Dynamic Push Ups – 10

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[eliteaccordion][elitetoggle title=”Friday 3.09.18″]
Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Vertical Pulls
4x Max Reps

Intermediate
Power Clean Complex
3 Deadlifts + 3 Power Cleans, take between 4-7 sets to work up to your heaviest

Vertical Pulls
4x Max Reps

Conditioning
LATT Test
5 Rounds
Assault Bike – 30 seconds Max Calories
Rest – 2:00 minutes

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