CrossFit South Bend

Monday – 6/18/18

• Back Squat
  • (70% x 10) x 3
• Block/Hang Snatch (knee)
  • (70% x 3) x 2
  • (75% x 3) x 3
• Snatch Pull on 2″ Riser
  • (90% [of Snatch] x 3) x 2
  • (95% x 3) x 2
• Heaving Snatch Balance + Overhead Squat
  • (65% [of OHS] x 1+2) x 2
  • (70% x 1+2) x 2

Tuesday – 6/19/18

• Jerk
  • (70% x 3) x 2
  • (75% x 3) x 3
• Push Press
  • (80% x 4) x 3
  • 85% x 3
• Snatch High-Pull
  • (75% [of snatch] x 5) x 4
• 5 Rounds; No Rest:
  • 90 sec jump rope
  • 12 KB snatch/arm

Wednesday – 6/20/18

• Back Squat
  • (80% x 5) x 5
• Block/Hang Clean (knee)
  • (70% x 3) x 2
  • (75% x 3) x 3
• Clean Pull on 2″ Riser
  • (90% [of clean] x 3) x 2
  • (95% x 3) x 2
• Straight Leg Deadlift
  • (65% [of BS] x 5) x 3

Thursday – 6/21/18

• Power Snatch
  • (65% x 3) x 2
  • (70% x 3) x 2
• Power Clean + Power Jerk
  • (65% [of PC] x 3) x 2
  • (70% x 3) x 2
• Snatch High-Pull
  • (75% x 3) x 3
• 4 Sets; No Rest:
  • 15 DB chainsaw rows/arm
  • 10 DB push press

Friday – 6/22/18

• Rest Day

Saturday – 6/23/18

• Back Squat
  • (85% x 3) x 8
• Snatch
  • (75% x 3) x 3
  • (80% x 2) x 2
• Clean & Jerk
  • (75% x 3) x 3
  • (80% x 2) x 2
• 3 Sets; No Rest:
  • 1/2 Mile Assault Bike – 30 sec easy/30 sec sprint
  • 10 Landmine Twists/Side

Sunday – 6/24/18

• Rest Day