Wednesday 7/24/13

Snatch
75% 2x2 (198)
80% 1x1 (209)
85% 1x1 (225)
87% 1x1 (231)
90% 1x1 (237)
93% 1x1 (242)

Tuesday 7/23/13

Clean
80% 2x2 (253)
85% 1x1 (270)
87% 2x1 (275)
90% 2x1 (286)

Snatch Pull (based on 1RM Snatch)
100% 3x2 (264)
+10kg 1x2 (286)

Clean Deadlift 
3x2 (385)
2x3 (374)

Monday 7/22/13

Snatch
80% 4x2 (209)
85% 1x1 (225)
87% 2x1 (231)
90% 2x1 (237)

Push Press (based on 1RM Push Press)
85% 3x3 (237)

Back Squat
80% 2x3 (335)
90% 1x2 (374)
95% 3x1 (396)

Saturday 7/20/13

Not timed:
8-7-6-5-4-3-2-1

Handstand Push-ups

Strict Pull-ups

Not timed:
21 Bar Dips
10 Toes to Bar
15 Bar Dips
10 Toes to Bar
9 Bar Dips
10 Toes to Bar

EVCF Weightlifting Clinic at Captain CrossFit 7/20/13

Friday 7/19/13

Snatch
70% 2x2 (187)
75% 1x2 (198)
80% 1x1 (209)
85% 2x1 (225)
90% 3x1 (237)

Jerk
90% 3x2 (286)
92% 2x1 (297)

Back Squat
85% 1x2 (352)
87% 1x2 (363)
90% 1x2 (374)
92% 1x2 (385)
95% 1x2 (396)

Wednesday 7/17/13

Snatch 
75% 2x2 (198)
80% 2x1 (209)
85% 3x1 (225)
90% 2x1 (237)

Back Squat 
80% 2x3 (335)
85% 2x2 (355)

Clean Pull (based on 1RM Clean)
100% 3x3 (330)

15 Handstand Push-ups
10 Strict Pull-ups
10 Handstand Push-ups
8 Strict Pull-ups
5 Handstand Push-ups
6 Strict Pull-ups
(rest 1:00 between exercises)

Monday 7/15/13

Clean + Jerk
70% 2+2, 1+2 (225)
75% 1+2 (242)
80% 1+1, 1+1 (253)
85% 1+1 (270)
90% 1+1 (286)
95% 1+1 (303)
98% 1+1 (314)

Snatch Grip Push Press
3x3 (176)
2x2 (198)

Clean Deadlift
3x3 (374)

Lat Pull-down (supine grip)
12,10,8 (140)