CrossFit South Bend

Monday – 12/11/17

• Front Squat – 85% x 3 x 4
• Snatch – 75% x 3, 80% x 2 x 4
• Jerk (hold split 3 sec) – 75% x 3, 80% x 2 x 4
• Clean Pull – 100% (of clean) x 3 x 4

Tuesday – 12/12/17

• Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
• Power Clean + Power Jerk – 70% x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
• Snatch Pull – 95% (of snatch) x 3 x 4

20-15-10 reps each, no rest:

DB push press

DB bent row

Wednesday – 12/13/17

• Clean – 75% x 3, 80% x 2 x 4
• Jerk Behind Neck – 75% x 2, 80% x 2 x 4
• Snatch Pull – 100% (of snatch) x 3 x 4
• Back Squat – 70% x 2 x 5

Thursday – 12/14/17

• Power Clean + Push Press – 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
• Snatch Push Press + Snatch Balance – 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
• Clean Pull – 95% (of clean) x 3 x 4

4 sets; no rest:

5 1-arm KB swings/arm

max rep pull-ups (stop short of failure)

Friday – 12/15/17

Rest Day

Saturday – 12/16/17

• Front Squat – 90% x 1 x 5
• Snatch – heavy single
• Clean & Jerk – heavy single
• Snatch Pull – 100% (of snatch) x 3 x 3

Sunday – 12/17/17

Rest Day