CrossFit South Bend

Monday – 5/28/18

• Back Squat
  • (72.5% x 10) x 3
• Block/Hang) snatch (mid-thigh)
  • (70% x 3) x 5
• Halting Snatch Deadlift (hip)
  • (85% x 3) x 3
• Overhead Squat
  • (70% x 3) x 5

Tuesday – 5/29/18

• Jerk behind the neck –
  • (75% x 3) x 3
  • (80% x 3) x 2
• Push Press
  • 75% x 5
  • (80% x 5) x 2
  • 85% x 5
• Jerk Dip Squat
  • (85% [of jerk] x 5) x 3
• 7 mins
  • 5 1-arm KB swing/arm
  • 5 1-arm KB clean & push press/arm
  • 5 1-arm KB snatch/arm

Wednesday – 5/30/18

• Back Squat
  • (83% x 5) x 5 (Move up in weight on last set if no fails)
• Block/Hang clean (mid-thigh)
  • (70% x 3) x 5
• Halting Clean Deadlift (upper thigh)
  • (85% x 3) x 3
• Straight Leg Deadlift
  • 65% [of back squat] x 5
  • (70% x 5) x 3

Thursday – 5/31/18

• Power Snatch
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 3
• Power Clean
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 3
• Power Jerk
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 3
• Snatch High-Pull
  • (75% [of snatch] x 5) x 3
• 5 Rounds
  • 2-4-6
    • Strict Supinated Pull Ups (use bands if necessary
    • Dips (Scale with Bench Dips)
  • This will be 60 total reps. 12 reps per round x 5 rounds.

Friday – 6/1/18

• Rest Day

Saturday – 6/2/18

• Snatch
  • 75% x 3
  • 80% x 3
  • 85% x 2
  • (80% x 2) x 2
• Clean & Jerk
  • 75% x 3
  • 80% x 3
  • 85% x 2
  • (80% x 2) x 2
• Back Squat
  • (87.5% x 3) x 8
• Snatch High-Pull
  • (75% [of snatch] x 3) x 3

Sunday – 6/3/18

• Rest Day