CrossFit South Bend

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Open Gym Hours 
9:00am – 12:00pm

Part A
BOX JUMPS – 2. 2. 2. 2. 2,  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
Power Snatch – 2RM, 1×2 @90%, 1×2 @85%

Part D
Snatch Pull: 1×3 @ 100% of 2RM, 1×5 @ 105% of 2RM, 1×5 @ 110% of 2RM

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PA Metabolic Circuit (Light) 
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

I would suggest taking 10-15% off from Friday 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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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 – 2. 2. 2. 2. 2

Part D
3″ Deficit Deadlifts – Speed 5RM, work up to weight where the bar is moving at a good pace. No grinding reps

Part E
Single Arm Dumbbell Row – 3x MAX, reps should fall between 8-12

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PA Metabolic Circuit (Heavy) 
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

For the heavy days , I want 10 reps, then 60 seconds rest between each set.  I want this heavy, so it might take you 30-40 second to bang out 10 reps. Don’t worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets. 
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