CrossFit South Bend

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Part A
4 Sets
MR Hammy – 3. 3. 3. 3.
Broad Jumps – 3. 3. 3. 3.

Part B
Deficit Deadlift – 3. 3. 3. 3. 3, build each set, but I want to avoid any grinding of reps

Part C
Single Arm Dumbbell Row – 3x MAX Effort

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

Part B
Clean Pulls – 3. 3. 3. 3. 3. I want you to do your first set at 105% of your 1RM. Continue to add weight each set, provide the bar is moving quickly

Part C
Ring Rows – 4x MAX Effort

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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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