CrossFit South Bend

Monday – 1/29/18

• Segment Snatch (knee) + Snatch – RM 1+2, 90% x 1+2 x 2 (% of RM)
• Snatch Pull on Riser – 95%x3, 100%x3, 105%x3x3
• Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
• Weighted Planks – 3 x 20-30sec

Tuesday – 1/30/18

• Hang Power Clean (knee) (% of clean) – 60%x2x5, 65%x2x5
• Clean High-Pull – 70%x3x2, 75%x3x3

A1. Chin-ups – 3 x 10

A2. Barbell Bent Row – 3 x 15

A3. Walking Lunge – 3 x 14/leg

Wednesday – 1/31/18

• Clean Pull + Clean + Jerk – RM 1+1+2, 90% x 1+1+2 x 2 (% of RM)
• Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 2+2, 90% x 2+2 x 2 (% of RM)
• Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
• Hanging Leg Raise – 3 x max

Thursday – 2/1/18

• Power Jerk (% of split jerk) – 60%x2x5, 65%x2x5
• Push Press – 5RM, 90%x5, 90% x Max reps (% of RM)

A1. Push-up – 3×15

A2. Alternating KB Press – 3×10/arm

A3. Box Jump – 3×5

Friday – 2/2/18

Rest day

Saturday – 2/3/18

• Hang Power Snatch (knee) (% of snatch) – 60%x2x5, 65%x2x5
• Snatch High-Pull – 70%x3x2, 75%x3x3
• Front Squat – 60%x2x10
• Weighted Planks – 3 x 20-30sec

Sunday – 2/4/18

Rest day