CrossFit South Bend

Monday – 2/12/18

• Segment Snatch (knee) + Snatch – RM 1+1, 90% x 1+1 x 2 (% of RM)
• Snatch Pull on Riser – 95%x3, 100%x3, 105%x3, 110%x3
• Pause Back Squat – 5RM, 90% x Max reps (% of RM)
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/13/18

• Power Clean (% of clean) – 65%x2x8
• Clean High-Pull – 70%x3x4

A1. Chin-ups – 3 x 10

A2. Barbell Bent Row – 3 x 15

A3. Walking Lunge – 3 x 10/leg

Wednesday – 2/14/18

• Clean Pull + Clean + Jerk – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
• Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 1+3, 90% x 1+3 x 2 (% of RM)
• Front Squat – 3RM, 90% x Max reps (% of RM)
• Hanging Leg Raise – 3 x max

Thursday – 2/15/18

• Power Jerk + Jerk (% of split jerk) – 65% x 1+1 x 8
• Push Press – 5RM, 90% x Max reps (% of RM)

A1. Push-up – 3×15

A2. Alternating KB Press – 3×10/arm

A3. Box Jump – 3×5

Friday – 2/16/18

Rest day

Saturday – 2/17/18

• Power Snatch (% of snatch) – 65%x2x8
• Snatch High-Pull – 70%x3x4
• Front Squat – 60%x2x5, 65%x2x5
• Weighted Planks – 3 x 20-30sec

Sunday – 2/18/18

Rest day