9/24/2013

BS - HS - 350
Hang Snatch (knee) - 5x2 - 135, 165, 185, 205, 220f (close)
PC+PJ - 5x1+1 - 205, 225, 245, 255, 265
FS - HS, 3x3 - 320, 285x3x3

3 sets, no rest
12 pendlay row - 95#
12 press - 95#

9/23/2013

MSWLC met today at Mississippi CrossFit

FS - HS
Snatch - HS, 3x2
CJ - HS, 3x2+1
Sn DL - 100% 3x3
BS - HS, 4x3 pause

1. 335
2. 225, 205x2x3
3. 300, 275x2x3
4. 255x3x3
5. 355, 295x3x4

Snatch - 60%x4, 70%x4, 80%x4x3
Clean and Jerk - 60%x4+1, 70%x4+1, 80%x4+1x3
Clean High Pull - 85%x4x5
Behind The Neck Jerk - 60%x4, 65%x4, 70%x4x3
Back Squat - 60%x4. 70%x4, 80%x4x4
Good Morning - 135x6x3

08-22-13

Power snatch + hang power snatch: 160x1+1, 175x1+1, 190x1+1, 200x1+1, 185x1+1, 135x1+1
Power Clean + Power Jerk:135, 205, 225, 245, 265, 225
Snatch Deadlift: 265x3x3
Push Press: 135x5, 185x5, 205x4, 205x4

Power Snatch - 60%x3, 65%x3, 70%x3x3
Power clean and power jerk - 60%x3+2, 65%x3+2, 70%x3+2x3
Clean Extension - 80%x4, 85%x4x4