CrossFit South Bend

Monday – 11/26/18

• Snatch
  • 70%x1,
  • 75%x1,
  • 80%x1x3
• Clean & Jerk
  • 70%x1,
  • 75%x1,
  • 80%x1x3
• Front Squat
  • 70%x2,
  • 75%x2,
  • 80%x2x3
• Snatch Pull
  • 100%x2x3

Tuesday – 11/27/18

• Dip Snatch
  • 70%x1x5
• Power Clean + Power Jerk –
  • 70% x (1+1) x 5
•  Clean Pull
  • 100%x2x3

Wednesday – 11/28/18

• Snatch Push Press + OHS
  • (5+1)RM x 50% (of snatch) x 4
• Pause Front Squat
  • 5 x 50%
  • 5 x 55%
  • 5 x 60%
• Jumping Quarter Squat
  • 50%x5x3 (% of back squat)

Thursday – 11/29/18

• Snatch
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1x3
• Clean & Jerk
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1x3
• Back Squat
  • 70%x1
  • 80%x1
  • 85%x1
  • 70%x3x2
• Snatch Pull
  • 100%x2x3

Friday – 11/30/18

• Rest Day

Saturday – 12/1/18

• Snatch
  • 70%x2
  • 75%x2
  • 80%x2x2
• Clean & Jerk
  • 70%x2
  • 75%x2
  • 80%x2x2
• Front Squat
  • (75%x2, 80%x1, 85%x1) x 2
• Clean Pull
  • 100%x2x3

Sunday – 12/2/18

• Rest Day