CrossFit South Bend

Monday – 5/21/18

• Back Squat
  • 70% x 10 (reps) x 3
•  Block/Hang Snatch (mid-thigh)
  • 65% x 3 x 2
  • 70% x 3 x 3
• Halting Snatch Deadlift (hip)
  • 80% (of snatch) x 3
  • 85% x 3 x 2
• Overhead Squat
  • 65% x 3 x 2
  • 70% x 3 x 3

Tuesday – 5/22/18

• Jerk behind the neck
  • 75% x 3 (reps) x 5
•  Push Press
  • 75% x 5 x 2
  • 80% x 5 x 2
•  Jerk Dip Squat
  • 85% (of jerk) x 5 x 3
•  4 sets; no rest:
  • 10 pull-ups
  • 15 KB swings

Wednesday – 5/23/18

• Back Squat
  • 80% x 5 x 5
•  Block/Hang Clean (mid-thigh)
  • 65% x 3 x 2
  • 70% x 3 x 3
•  Halting Clean Deadlift (upper thigh)
  • 80% (of clean) x 3
  • 85% x 3 x 2
•  Straight Leg DL
  • 65% (of back squat) x 5 x 3

Thursday – 5/24/18

• Power Snatch
  • 65% x 3 x 2
  • 70% x 3 x 2
• Power Clean
  • 65% x 3 x 2
  • 70% x 3 x 2
• Power Jerk
  • 65% x 3 x 2
  • 70% x 3 x 2
• Snatch High-Pull
  • 70% (of snatch) x 3 x 2
  • 75% x 3
• 4 sets; no rest:
  • 10 1-arm KB push press/side
  • 200 rope jumps (or 2 min max)

Friday – 5/25/18

• Rest Day

Saturday – 5/26/18

• Back Squat
  • 85% x 3 x 8
•  Snatch
  • 75% x 3 x 3
  • 80% x 2 x 2
•  Clean & Jerk
  • 75% x 3 x 2
  • 80% x 2 x 2
•  Snatch High-Pull
  • 70% (of snatch) x 3
  • 75% x 3 x 2

Sunday – 5/27/18

• Rest Day