Wednesday 11/4/15

Every 1:00 for 10:00
1 Power Snatch + 1 Snatch at 75% (185)
(based on Power Snatch 1RM)

Snatch
75% 1x1 (205)
78% 1x1 (215)
80% 3x1 (225)
85% 2x1 (235)
90% 2x1 (245)
93% 1x1 (255)

Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Push Press at 75% (225)
(based on Power Clean 1RM)

Clean & Jerk
80% 1x1 (265)
83% 1x1 (275)
87% 1x1 (285)
90% 1x1 (295)

1 Slow Snatch Pull (power position) + 1 Floating Snatch Pull
100% 1+1, 1+1, 1+1 (275)

Monday 11/2/15

Snatch
67% 2x1 (185)
75% 2x1 (205)
82% 6x1 (225)

Every 1:00 for 10:00
Odd min: 1 Clean from blocks at 65% (225)
Even min: 1 Pause Jerk at 65% (225)

Clean + Jerk
65% 1+1 (225)
75% 1+1 (245)
80% 2+1, 1+2, 1+1, 1+1 (265)

Clean Pull
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)

Friday 10/30/15

Muscle Snatch
1x3 (135)
1x3 (155)
2x2 (175)

Every 1:00 for 10:00
1 Power Snatch from blocks (BK)
155/165/175/185/195/205/215/225/235/245

Every 1:00 for 10:00
1 Power Clean + Push Press
185/195/205/215/225/235/245/255/265/275

Wednesday 10/28/15

Every 1:00 for 10:00
1 Drop Snatch
155/165/175/185/195/205/215/225/235/245

Snatch High Pull + Power Snatch (deficit)
1+1, 1+1 (185)
1+1 (195)
1+1, 1+1, 1+1, 1+1 (205)
 
Clean + Jerk
70% 1+1 (230)
75% 1+1 (245)
80% 1+1, 1+1, 1+1 (265)
85% 1+1 (280)
90% 1+1, 1+1 (295)

Monday 10/26/15

Every 1:00 for 10:00
1 Power Snatch from blocks (BK) + 1 Drop Snatch at 75% (185lbs)
(based on Power Snatch 1RM)

Snatch Push Press + Overhead Squat
75% 2+1 (205)
80% 2+1 (220)
85% 1+1, 1+1 (235)

Every 1:00 for 10:00
1 Power Clean from blocks (BK) + 1 Push Press at 75% (225)
(based on Power Clean + Push Press 1RM)

Clean from blocks (BK) + Front Squat + Jerk
70% 1+1+1, 1+1+1 (225)
75% 1+1+1, 1+1+1 (245)
80% 1+1+1, 1+1+1 (265)

Clean Pull
95% 1x2 (315)
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)

Saturday 10/24/15

Iron Athlete Weightlifting Clinic at RedTail CrossFit

Demo Lifter

Every 1:00 for 10:00
1 Snatch
175/185/195/205/215/225/235/245/255/265

1 hour of rest

Every 1:00 for 7:00
1 Clean & Jerk
205/225/245/265/285/305/315

Thursday 10/22/15

Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 75% (185lbs)
(based on Power Snatch 1RM)

Every 2:00 for 10:00
1 Drop Snatch at 185/205/225/245/265

Every 1:00 for 10:00
1 Power Clean + 1 Push Press from blocks (BK) at 75% (225lbs)
(based on Power Clean + Push Press 1RM)

Every 2:00 for 10:00
1 Front Squat + 1 Pause Jerk at 225/245/265/285/305

Clean Pull
100% 2x3 (335)
110% 3x2 (365)

Jerk Recovery
1 at 264/286/308/330/352