CrossFit South Bend

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Part A
Dumbbell Box Jumps – 3. 3. 3. 3, find a height and weight that you can land in a good position

Part B
Prep – 5 Hang Power Snatches + 5 Overhead Squats + 5 Snatch Push Press; do this for a total of 3 Rounds

Part C
Hang Power Snatch – 3. 3. 3. 3, build to a heavy 3 for the day

Part D
Snatch Pull: 1×5 @ 100% of 3RM, 1×5 @ 105% of 3RM, 1×5 @ 110% of 3RM

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PA Metabolic Circuit
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

We are throwing in an extra set for all of our lifts. I would suggest taking 5-10lbs depending on the lift. Just remember that we are progressing this. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

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[eliteaccordion][elitetoggle title=”Thursday 5.17.18″]
Part A
4 Rounds
MR. Hammy – 4
Broad Jumps – 3

Part B
Power Clean Warm Up (2 rounds) – 5 Deadlifts + 5 RDLs + 5 Hang Muscle Cleans + 5 Push Press + 5 Back Squats + 5 Good Mornings

Part C
Hang Power Clean – 3RM, 1×3 @ 95% of 3 RM, 1×3 @ 90% of 3 RM

Part D
Starr Shrugs – 3x 15-20 reps. I would suggest starting around your 3RM weight give our take a few pounds

Part E
Ring Rows – 3x MAX

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[eliteaccordion][elitetoggle title=”Friday 5.18.18″]

PA Metabolic Circuit
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

Today We are going to add weight to all of your lifts. I would suggest 2.5-10lbs depending on the lift. As we continue to progress adding weight the 20 seconds work interval becomes a bit unrealistic. Today I want you to focus on executing your sets. If it takes you 25-30 seconds thats fine. Just give yourself 60 seconds of rest.
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