CrossFit South Bend

REMEMBER: Reps x Sets

Monday – 12/4/17

• Clean – 75% x 3 x 3, 80% x 2 x 2
• Jerk Bnk (hold split 3 sec) – 75% x 3 x 3, 80% x 2 x 2
• Back Squat – 70% x 2 x 5
• Snatch Deadlift – 100% (of snatch) x 5, 105% x 5 x 2

Tuesday – 12/5/17

• Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
• Power Clean + Power Jerk – 70% (of PC) x 2(1+1), 75% x 2(1+1) x 4
• Snatch Pull – 95% (of snatch) x 3 x 2, 100% x 3 x 3

4 sets; no rest:

12 chin-ups

15 push-ups

Wednesday – 12/6/17

• Front Squat – 85% x 2 x 5
• Snatch – 75% x 3 x 3, 80% x 2 x 2
• Jerk (hold split 3 sec) – 75% x 3 x 3, 80% x 2 x 2
• Clean Pull – 95% (of clean) x 3 x 2, 100 x 3 x 3

Thursday – 12/7/17

• Power Clean + Push Press – 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
• Snatch Push Press + Snatch Balance – 70% (of snatch) x 3+1 x 2, 75% x 3+1 x 3
• Clean Pull – 95% (of clean) x 3 x 5

3 sets; no rest:

10 DB push press

20 DB chainsaw row

Friday – 12/8/17

Rest Day

Saturday – 12/9/17

• Snatch – heavy single
• Clean & Jerk – heavy single
• Clean Deadlift – 100% (of clean) x 5, 105% x 5 x 2
• Back Squat – 70% x 2 x 5

Sunday – 12/10/17

Rest Day