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
10. 10. 10

Push Press
3. 3. 3. 3. 3. I want these to be to be tight clustering of weights, with the last one being the heaviest

Conditioning
3 Rounds
Lateral Plyo Skiers – 20
Med-Ball Curls – 15
Get Up Sit Ups – 10 (5 each arm)
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Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Hang Power Snatch
work up to a 2RM

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

Conditioning
12 Minute AMRAP
Russian Kettlebell Swing – 15
Bear Crawl with a Kettlebell Push – 15 yards
Standing Teapots – 7 reps each side.
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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
Bulgarian Split Squat
7. 7. 7. 7. work up to heavy 7 on each leg. we will load these with dumbbells

Close Grip Bench Press
4RM, Max Reps @80%

Conditioning
4 Rounds
Deficit Push Ups – 20
Hammer Curls – 10
Ninja Get Up to Vertical Jump – 5
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Base
3 Rounds
MR. Hammy – 3
High Knees – 5 yards

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

Chin Up
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
High Knees – 5 yards

Hang Power Clean
work up to a 3RM

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

Conditioning
Ball Slams – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Med-Ball to Toes – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 (RT + LT = 1 rep)
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