CrossFit South Bend

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Base
MR. Hip

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
MR. Hip

Back Squat
Heavy Single, Then Max Reps at 80%

Push Press
5. 5. 5. 5.

Conditioning
5 Rounds
Get Up Sit Ups – 5 right and Left
Lunge Position Teapot – 10 right and left

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

Intermediate
Rack Pull
5. 5. 5, build to a heavy 5. set the bar up so it is 1″ below the knee cap

Conditioning
6 Rounds
Pull Ups – 5
Prowler Push – 50 Yards

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Base
MR. Bear Trap

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
MR. Bear Trap

Back Squat
7×1 Use 85% of Monday’s single for the. Keep rest to 90 seconds and move the bar as fast possible.

Incline Bench Press
5. 5. 5. 5, build to a heavy 5.

Conditioning
4 Rounds
Lateral Med Ball Throw – 10 Each side
Depth Push Up to Explosive Rebound – 4

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Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

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

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Hang Power Clean
3. 3. 3. 3, build to a heavy 3

Conditioning
5 Rounds
Dumbbell Power Snatch – 7
Sandbag Shuttle – 60 yards

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