CrossFit South Bend

Monday – 3/12/18

• Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
• Snatch 10 x 2 @ 75-80%
• Back Squat 5 x Max (8-12 Reps) (R 3-5)

  Leave 3 reps in the tank

• Chest 75-100

  Incline DB Bench Press 6 x 8-12

  Close Grip BB Bench Press 4 x 8-12

• Bi’s 50-75

  Barbell Reverse Curls 5 x10

Tuesday – 3/13/18

• Rest Day

Wednesday – 3/14/18

• Power Cleans 10 x 2 @ 75-80%
• Clean Pulls 5 x 3
• Shoulders 50-75

  Philly Press 5 x 10

• Abs and Back

  Dumbbell RDL’s 3-4 x 10

Thursday – 3/15/18

• Clean 10 x 2 @ 75-80%
• 1 ¼ Front Squats 5 x 3
• Back 75-100 Reps

  Bent Over Rows 4 x 8-12

  DB “Lawnmower” Rows 3 x 8-12

• Tri’s 50-75 Reps

  Standing Tricep Extensions 5 x 10

Friday – 3/16/18

Rest day

Saturday – 3/17/18

• Warm-Up: Long Technical Warm-up
• Clean and Jerk (1+2) 10 x 2 @ 75-80%
• Snatch Pulls 5 x 3
• 5×5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 3/18/18

Rest day