CrossFit South Bend

Monday – 12/25/17

• Back Squat – 95%x1x3
• Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
• Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
• Clean Pull – 85%x2, 90%x2, 95%x2

-Back Extension – 3×10

-Weighted Sit-Up – 3×10

Tuesday – 12/26/17

Technique Primer: Tall Snatch – 5×3

• Power Snatch – (70%x1, 75%x1) x 3
• Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3

-Plank – 3 x 30sec

Wednesday – 12/27/17

• Snatch – 70%x2, 75%x2, 80%x1x3
• Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1)
• Snatch Pull – 85%x2, 90%x2, 95%x2
• Front Squat – 70%x2x5

-Back Extension – 3×10

-Hanging Leg Raise – 3 x max

Thursday – 12/28/17

Technique Primer: Tall Clean – 5×3

• Power Snatch – (70%x1, 75%x1) x 3
• Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3

-Plank – 3 x 30 sec

Friday – 12/29/17

Rest Day

Saturday – 12/30/17

• Back Squat – MAX!
• Snatch – HS
• Clean & Jerk – HS

Sunday – 12/31/17

Rest Day