Wednesday 10/30/13

Tomorrow will be a strength rest day.  Happy Halloween! Do the CFNS WOD.
OHS:
3x3@80%
3x2@85%
Snatch balance:
5x1@80% of snatch
5x1@90%
3x1@100%
Snatch grip press:
3x3@heavy
3x2@heavier.

Tuesday 10/39/13

Dead lift: 3x3@110% of clean max
Clean shrug:3x3@110% of clean max
Clean pull: 3x3@110% of clean max
Hang clean: 5x1@80%
Clean and Jerk: 5x1@80%

Monday 10/28/13

FS:
5x3@80%
3x3@85%

Tuesday 10/23/13

DL 5x3@85%
Then
Clean pulls 5x3@110% of clean max
Then
Jerk 3x3@75%
Then
C&J 5x1 heavy.

Monday 10/21/13

FS:
6@75%
5@80$
4@85%
3@90%
2@95%
1@100%

Friday 10/18/13

BS:
5x3@80
3@85%
2@90%
1@95%

Thursday 10/17/17

Rest

Wednesday 10/16/13

Deadlift:
1/1/1/1/1
Then
3x3@75%

Tuesday 10/15/13

Snatch:
3x1@75%
3x1@80%
3x1@85%

Friday 10/11/13

BS:
5x3@75%
5/4/3@80%

Thursday 10/10/13

Rest

Wednesday 10/9/13

OHS:
5x3@75%
5/4/3@80%

Tuesday 10/8/13

Snatch:
6x1@75%
5x1@80%
4x1@85%
3x1@90%
2x1@95%
1x1@100%

Monday 10/7/13

FS:
5x3@75%
5/4/3@80%