CrossFit South Bend

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Base
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
Back Squat
5RM, Max Reps @80%

Press
5. 5. 5. 5. 5. I want these to be to be tight clustering of weights, with the last one being the heaviest

Conditioning
EMOM for 8 Round
Russian Kettlebell Swing – 7
Assault Bike – Max Calories

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Base
Box Jump
3. 3. 3. build to a challenging height you can hit for 3 reps landing in a solid position with hips above parallel.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Box Jump
3. 3. 3. build to a challenging height you can hit for 3 reps landing in a solid position with hips above parallel.

Power Snatch
work up to a 3RM

Snatch Pull
2. 2. 2. start your first set at your 3RM and add weight from there.

Conditioning
12 Minute AMRAP
Get Up Sit Up – 5 right and left
Isometric Rack Pull – 10 seconds
Banded Good Mornings – 20

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

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

Intermediate
Back Squat
5×5 @75-85% of the bar. goal here is speed out of the bottom, and we will keep rest to 90 seconds

Close Grip Bench Press
5RM, Max Reps @80%

Conditioning
5 Rounds
Bottoms Up Kettlebell Press – 10
Parallel Bar Dips – 10
Double Arm Bent Over Row – 10

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Base
3 Rounds
MR. Hammy – 3
Broad Jumps – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Up
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Broad Jumps – 3

Power Clean
work up to a 4RM

Clean Pull
3. 3. 3, start your first set at your 4RM and add weight from there

Conditioning
4 Rounds
Hammer Curls – 10
Dumbbell Hex Press – 10
Hammer Curls – 10
Kettlebell Supported Dead Bug Feet Only – 10

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