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

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)

Saturday 7/13/13

Every1:00 for 10:00
Odd min: 7 Handstand Push-ups
Even min: 15 Seated Row 110lbs

Every 1:00 for 10:00
Odd min: 7 Strict Pull-ups
Even min: 10 Bar Dips

Friday 7/12/13

Jerk
65% 3,2,2 (209)
70% 2,1,1,1 (225)

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

Back Squat 
80% 3x3 (335)

Wednesday 7/10/13

Clean + Jerk
75% 2+1, 2+1 (242)
80% 1+1, 1+1 (253)
85% 1+1 (270)
90% 1+1 (286)
92% 1+1 (295)

Overhead Squat (based on 1RM Snatch)
83% 4x2 (220)
87% x1 (231) (pause)

Snatch Pull (based on 1RM Snatch)
100% 3x3 (264)

Monday 7/8/13

Snatch
75% 2x2 (198)
80% 2x2 (209)
85% 4x1 (225)

Clean Pull (based on Clean and Jerk 1RM)
100% 3x3 (319)

Back Squat
85% 3x3 (355)

Lat Pull-down (neutral grip)
15-12-9 x (140)

Handstand Push-ups
12-9-6

Friday 7/5/13

Clean + Jerk 
75% 2+1, 2+1 (242)
80% 2+1, 2+1 (253)
85% 2+1, 2+1 (275)

Push Press from back (based on 1RM C&J)
72%  4x3 (231)

Back Squat (slow descent)
70% 4x3 (286)

Lat Pull-down (supine grip)
3x10 (160)

Wedneday 7/3/13

Snatch:
70% 2x3 (187)
75% 2x2 (198)
80% 2x2 (209)

Power Clean + Push Press:
65% 3+3, 3+3 (198)
70% 2+2, 2+2 (225)
75% 2+2, 2+2 (242)

Overhead Squat
70% 3x3 (220)

Monday 7/1/13

For load:
2 Cleans + 2 Jerks
235/235/245/245/255/255

For load:
4 Push Press (from back)
225/225/225/225

For load:
4 Back Squat
275/275/275/274

Handstand Push-up
2x10