Wednesday 7/31/13

Clean 
80% 2x2 (264)
85% 1x2 (281)
90% 2x1 (297)
95% 1x1 (314)
98% 1x1 (325)

Front Squat
80% 2x2 (297)
85% 2x2 (318)
90% 2x1 (341)

Snatch Pull
100% 2x3 (264)
+10kg 2x2 (286)

Monday 7/29/13

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

Push Press
80% 2x3 (220)
85% 2x2 (237)
90% 2x1 (248)
95% 1x1 (261)
100% 1x1 (275)
PR 1x1 (286)

Overhead Squat
1x3 (176)
1x3 (187)
1x3 (198)

Thursday 7/25/13

Clean + Jerk
80% 1+1, 1+1 (253)
85% 1+1 (270)
87% 1+1 (275)
90% 1+1 (286)
95% 1+1 (303)

Clean Pull
100% 3x3 (330)
+10kg 2x2 (352)

Not timed:
9-8-7-6-5-4-3-2-1
Strict Pull-up
Handstand Push-up

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