CrossFit South Bend

Monday – 1/22/18

• Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1×2
• Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2×2
• Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
• Weighted Planks – 3 x 20-30sec

For back off sets, use % of RM

Tuesday – 1/23/18

• Hang Power Clean (knee) (% of clean) – 60%x2x10
• Clean High-Pull – 70%x3x5

A1. Pull-ups – 3 x 10

A2. 1-Arm DB Row – 3 x 15/arm

A3. Walking Lunge – 3 x 12/leg

Wednesday – 1/24/18

• Clean + Front Squat + Jerk – RM1+1+1, 90%x1+1+1×2
• Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
• Front Squat – 3RM, 90%x3, 90%xMax Reps
• Hanging Leg Raise – 3 x max

For back off sets, use % of RM

Thursday – 1/25/18

• Power Jerk (% of split jerk) – 60%x2x10
• Push Press – 5RM, 90%x5, 90%xMax Reps

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

For back off sets, use % of RM

Friday – 1/26/18

Rest day

Saturday – 1/27/18

• Hang Power Snatch (knee) (% of snatch) – 60%x2x10
• Snatch High-Pull – 70%x3x5
• Back Squat – 60%x2x10
• Weighted Planks – 3 x 20-30sec

Sunday – 1/28/18

Rest day