CrossFit South Bend

Monday –  1-1-17

• Snatch – 5s x 3r (~70-80%) 

• Snatch pull – 4s x 4r 

• Pause back squat – 4s x 3r 

Feel out weights for each exercise that are challenging but not max efforts.

Tuesday – 1-2-17

• Power snatch + snatch -( 65% (of snatch) x 1+1) x 2, (70% x 1+1) x 2, (75% x 1+1 )x 2 

• Power clean + power jerk -( 75% x 1) x 5 sets 

3 sets; no rest:

400 m row

10 push press behind the neck 

Wednesday – 1-3-17

• Clean & Jerk – 5s x 3r (~70-80%)

• Clean pull – 4s x 4r

• Front squat – 4s x 2r

Feel out weights for each exercise that are challenging but not max efforts.

Thursday – 1-4-17

• Hang snatch (below knee) – (75% x 2) x 5 

• Hang clean (below knee) – (75% x 2) x 5 

• Heaving snatch balance – 4s x 3r 

For 5 minutes:

1-Arm KB clean + push press x 5/arm

5 lateral lunge/leg

Friday – 1-5-17

Rest Day

Saturday – 1-6-17

• Snatch – 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3

• Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3

• Front squat – heavy single; (90% x 1) x 2

4 sets; no rest:

10 KB swings

10 DB chainsaw row/arm

Sunday – 1-7-17

Rest Day