CrossFit South Bend

Monday – 12/3/18

• Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Clean & Jerk
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x1x3
• Snatch Pull
  • 115%x2x4

Tuesday – 12/4/18

• Dip Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Power Clean + Power Jerk
  • (1+1)RM
  • 90% x (1+1)
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull
  • 105%x2
  • (110%x2) x2
  • 105%x2

Wednesday – 12/5/18

• Muscle Snatch + Tall Snatch
  • 5 x (3+3)
• Tall Jerk (from shoulders)
  • 5×3
• Muscle Clean + Tall Clean
  • 5 x (3+3)

Thursday – 12/6/18

• Snatch
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1
  • 90%x1
  • 95%x1
• Clean & Jerk
  • 70%x1
  • 75%x1
  • 80%x1
  • 85%x1
  • 90%x1
  • 95%x1
• Back Squat
  • 70%x1
  • 80%x1
  • 85%x1
  • 90%x1
  • 95%x1
  • (80%x3)x2
• Snatch Pull
  • 110%x2
  • (115%x2)x2
  • 110%x2

Friday – 12/7/18

• Rest Day

Saturday – 12/8/18

• Snatch
  • 80%x2
  • 85%x2
  • (90%x2)x2
  • 90%x2
• Clean & Jerk
  • 80% x (2+1)
  • 85% x (2+1)
  • 90% x (2+1) x 2
  • 90% x (2+1)
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x1
  • 95%x1
  • 85%x2
  • 90%x1
  • 95%x1
• Clean Pull
  • 100%x2
  • 105%x2
  • (110%x2)x3

Sunday – 12/9/18

• Rest Day