CrossFit South Bend

Monday – 11/27/17

• Snatch – 75% x 3 x 5
• Jerk – 75% x 3 x 5
• Front Squat – 75% x 3 x 5
• Snatch Deadlift – 100% (of snatch) x 5 x 3

Tuesday – 11/28/17

• Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
• Power Clean + Power Jerk – 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
• Snatch Pull – 90% (of snatch) x 3 x 2, 95% x 3 x 3

5 sets; no rest:

200 m row

10 KB clean + push press/arm

Wednesday – 11/29/17

• Clean – 75% x 3 x 5
• Jerk Behind the neck (hold split for 3 sec) – 75% x 3 x 5
• Back Squat – 70% x 2 x 5
• Clean Pull – 90% (of clean) x 3 x 2, 95% x 3 x 3

Thursday – 11/30/17

• Power Clean + Push Press – 75% (of PP) x 2(2+1) x 5
• Snatch Push Press + Snatch Balance – 70% (of snatch) x 3+1 x 5
• Snatch Pull – 90% (of snatch) x 3 x 5

4 sets; no rest:

10 pull-ups

3 min jump rope

Friday – 12/1/17

Rest Day

Saturday – 12/2/17

• Front Squat – 80% x 3 x 5
• Snatch – heavy single
• Clean & Jerk – heavy single
• Clean Deadlift – 100% (of clean) x 5 x 3

Sunday – 12/3/17

Rest Day