CrossFit South Bend

Monday – 2/5/18

• Snatch Pull + Snatch + OHS – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
• Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser (% of RM) – RM 1+3, 90% x 1+3 x 2
• Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/6/18

• Hang Power Clean (knee) (% of clean) – 65%x2x10
• Clean High-Pull – 75%x3x5

A1. Pull-ups – 3 x 12

A2. 1-Arm DB Row – 3 x 15/arm

A3. Walking Lunge – 3 x 15/leg

Wednesday – 2/7/18

• Clean + Front Squat + Jerk (% of RM) – RM 1+1+1, 90% x 1+1+1 x 2
• Clean Pull on Riser – 95%x3, 100%x3, 105%x3x3
• Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
• Hanging Leg Raise – 3 x max

Thursday – 2/8/18

• Power Jerk (% of split jerk) – 65%x2x10
• Push Press (% of RM) – 5RM, 90%x5, 90% x Max reps

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

Friday – 2/9/18

Rest day

Saturday – 2/10/18

• Hang Power Snatch (knee) (% of snatch) – 65%x2x10
• Snatch High-Pull – 70%x3x5
• Back Squat – 60%x2x10
• Weighted Planks – 3 x 20-30sec

Sunday – 2/11/18

Rest day