CrossFit South Bend

Monday – 1-8-17

• Snatch – 5s x 1r (~80-90%)

• Snatch pull – 4s x 2r

• Pause back squat – 5s x 1r

Aim to add weight to each exercise from what you used last week.

Tuesday – 1-9-17

• Power clean + power jerk – 75%, 80%, 80%+ x 3

• Power snatch + snatch – 75%, 80%, 80%+ x 3

4 sets; no rest:

10 topside plate halfmoons

10 HLR

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you’re feeling good.

Wednesday – 1-10-17

• Clean & Jerk – 5s x 1r (~80-90%)

• Clean pull – 4s x 2r

• Front squat – 5s x 1r

Aim to add weight from what you used last week.

Thursday – 1-11-17

• Hang snatch (below knee) – 75% x 2, 80% x 2, (85% x 1) x 3

• Hang clean (below knee) – 75% x 2, 80% x 2, (85% x 1) x 3

• Heaving snatch balance – 4s x 1r; add weight from last wk

3 sets; no rest:

10 1-arm KB swings/side

15 push-ups

Friday – 1-12-17

Rest Day

Saturday – 1-13-17

• Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• C&J – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• Front squat – heavy single; 90% x 1

3 sets; no rest:

5 box jump

15 pull-ups

Sunday – 1-14-17

Rest Day