CrossFit South Bend

Monday – 6/4/18

• Snatch
  • (60% x 2) x 5
• Clean & Jerk
  • (60% x 1) x 5
• Back squat
  • (50% x 2) x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday.

Tuesday – 6/5/18

• Power Snatch
  • (60% x 1) x 4
  • (70% x 1) x 3
• Power Clean & Power Jerk
  • (60% x 1) x 4
  • (70% x 1) x 3
• Squat jump
  • 3 x 3
• 3 sets; no rest:
  • 10 DB row/arm
  • 10 1-arm DB bench press/arm

Wednesday – 6/6/18

• Snatch
  • (60% x 1) x 5
• Clean & Jerk
  • (60% x 1) x 5
• Back Squat
  • (40% x 2) x 3
• Squat jump
  • 3 x 3

Thursday – 6/7/18

• Hang Power Snatch
  • (60% x 1) x 5
• Hang Power Clean & Power Jerk
  • (60% x 1) x 5
• Box Jump
  • 3 x 3
• 3 sets; no rest:
  • 15 pull-ups (Strict; use bands if necessary)
  • 10 1-arm KB press/arm

Friday – 6/8/18

• Rest Day

Saturday – 6/9/18

• Back Squat
  • Test max
• Snatch
  • Heavy Single
• Clean & Jerk
  • Heavy Single

Don’t expect snatch and clean & jerk PRs today. Do what you can, and if you don’t break 80%, throw in a few more singles between 70-80%.

Sunday – 6/10/18

• Rest Day