CrossFit South Bend

Monday – 10/29/18

• Power Jerk + Jerk
  • 70% x (1+1) x 5
• Back Squat
  • 70%x3x3
• Lunge
  •  3×5/leg (no weight)
• Back Squat Jump
  • 20%x3x3

Tuesday – 10/30/18

• Snatch Pull + Snatch
  • 70% x (1+1) x 5
• Snatch Pull on Riser
  • 80%x3x3
• Muscle Snatch
  • 3×3

Wednesday – 10/31/18

• Snatch Balance + OHS
  • 70% x (1+1) x 5
• Pause Back Squat
  • 65%x3x3
• Jumping Quarter Squat
  • 40%x3x3

Thursday – 11/1/18

• Clean Pull + Hang Clean (knee)
  • 70% x (1+1) x 5
• Clean Pull on Riser
  • 80%x3x3
• Muscle Clean
  • 3×3

Friday – 11/2/18

• Rest Day

Saturday – 11/3/18

• Snatch + Snatch Balance
  • 70% x (1+1) x 5
• Clean + Power Jerk + Jerk
  • 70% x (1+1+1) x 4
• Front Squat
  • 70%x2
  • 75%x2
  • 80%x2x2

Sunday – Day 28

• Rest Day