CrossFit South Bend

Monday – 9/17/18

• Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Clean & Jerk
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Front Squat
  •  HS
  •  90%x1
  •  95%x1
  • 90%x1
• Snatch Pull
  • 120%x2x4

Tuesday – 9/18/18

• Dip Snatch
  • HS
  • 90%x1
  • 95%x1
  • 90%x1
• Power Clean + Power Jerk
  • (1+1)RM
  • 90% x (1+1)
  • 95% x (1+1)
  • 90% x (1+1)
• Clean Pull
  • 110%x2x4

Wednesday – 9/19/18

• Muscle Snatch + Tall Snatch
  • 5 x (3+3)
• Tall Jerk (from shoulders)
  • 5×3
• Muscle Clean + Tall Clean
  • 5 x (3+3)

Thursday – 9/20/18

• Snatch
  • HS
• Clean & Jerk
  • HS
• Back Squat
  • HS
  • 90%x1
  • 95%x1
• Clean Pull
  • 110%x2x4

Friday – 9/21/18

• Rest Day

Saturday – 9/22/18

• Snatch
  • 80%x2
  • 85%x2
  • 90%x2
  • 93%x2
• Clean & Jerk
  • 80% x (2+1)
  • 85% x (2+1)
  • 90% x (2+1)
  • 93% x (2+1)
• Front Squat
  • 70%x2
  • 80%x2
  • 85%x2
  • 90%x2
  • 90%x2
• Snatch Pull
  • 110%x2
  • 115%x2
  • 120%x2x2

Sunday – 9/23/18

• Rest Day