CrossFit South Bend

Monday – 7/2/18

• Snatch
  • 50% x 3
  • (60% x 2) x 2
  • (65% x 2) x 2
  • 70% x 2
• Power Clean
  • (60% x 2) x 2
  • (70% x 2) x 3
• Jerk
  • (65% x 3) x 2
  • (70% x 3) x 2
• Squat jump
  • 4 x 3
  • Unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump. 

Tuesday – 7/3/18

• Mid-Hang Power Snatch
  • (60% x 2) x 5
• Pull-ups
  • 40 total
    • Preferably Strict; Use bands if necessary

Wednesday – 7/4/18

• Push Press
  • Text Max
• High-Hang Snatch
  • (50% x 2) x 5
• Power Clean & Jerk
  • (60% x 1) x 5
• Squat Jump
  • 3 x 3

Thursday – 7/5/18

• Power Snatch
  • (60% x 1) x 5
• Power Clean & Power Jerk
  • (60% x 1) x 5

Friday – 7/6/18

• Rest Day

Saturday – Day 27

• Back Squat
  • Test Max
• Snatch
  • Heavy Single
• Clean & Jerk
  • Heavy Single
•  Don’t expect PRs on the snatch and CJ today. If your heavy single is less than 85%, get some additional singles in between 75-80% afterward.

Sunday – Day 28

• Rest Day