CrossFit South Bend

Monday – 2/19/18

• Snatch (% of HS; back-offs OTM) – HS, 90%x1x3
• Snatch Pull – 95%x2, 100%x2x3
• Back Squat – 3RM
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/20/18

• Power Clean + Power Jerk (% of CJ) – 65% x1+1×10
• Block Clean High-Pull (knee) – 80%x3x3

A1. Pull-ups – 3 x 10

A2. 1-Arm DB Row – 3 x 15/arm

A3.  Step-up (unweighted) – 3×14/leg

Wednesday – 2/21/18

• Clean & Jerk (% of RM; back-offs OTM) – RM1+1, 90%x1+1×3
• Clean Pull – 95%x2, 100%x2x3
• Front Squat (% of RM) – 2RM
• Hanging Leg Raise – 3 x max

Thursday – 2/22/18

• Power Snatch (% of snatch) – 65%x1x10
• Push Press – 3RM

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

Friday – 2/23/18

Rest day

Saturday – 2/24/18

• Snatch – HS
• Clean & Jerk 1+1 – HS
• Back Squat – 60%x2x8
• Weighted Planks – 3 x 20-30sec

Sunday – 2/25/18

Rest day