Monday

 Power Snatch
(65%/2)3 

Snatch Pull
(75%/3)3

Overhead Squat
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Wednesday

Strength
Front Squat 2 2 2 @ 90%
Snatch 2 2 @75% 2 2 @ 80% 1 1 1 @ 85% 1 @ 80%
Push Press  2 2 1 1 1 all @ 75% or more
Snatch Pull 3 3 @ 100% 2 2 @ 105%

W.O.D.
Run 1 Lap
10 Axle Push Press (115/75)
15 GHD Sit Ups or 25 Ab Mat
20 Burpees
30 Walking Lunges
40 Double Unders
45 Axle Deadlifts
40 Double Unders
30 Walking Lunges
20 Burpees
15 GHD Sit Ups
10 Axle Push Press
Run 1 Lap

Training CrossFit vs. CrossFit as a Sport

Tuesday

Congratulations to Lindsay and Kyle! This is Walker with big brother Riley

Strength
Power Snatch + Overhead Squat  2+1 @70% of P.S. 2+1 @80% 1+1 @80% X3
Split Jerk  3 2 2 1 1
Snatch Pull 2 2  95% 2 2 @ 100%

W.O.D.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Tuesday

Strength
Power Snatch+ Snatch Push Press+ OHS 3@70% of Power Snatch 3 3 3 3@75%
Power Clean + Push Jerk  2 2 2 2@75% of Power Clean 2@80%
Snatch Pull 3 3@95% of Snatch 3 3 3@100%

W.O.D.
4 Min Max Wall Ball
3 Min Max Burpees
2 Min Max HSPU
1 Min Max Double Unders

Thursday

Strength
Power Clean + Push Press 75% of Push Press 2 2 2 2 2
3 Snatch Push Press + 1 Snatch Balance 70% of Snatch x 5
Snatch Pull 90% of Snatch 3 3 3 3 3

W.O.D.
30 DeadLifts (225/155)
40 D.B. Push Press (30/20)
30 Toes @ Bar
Accumulate (3) 400m runs & 4 Rope Climbs before finishing

 Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

Tuesday

Strength
Power Snatch + Snatch Push Press (from back snatch grip) + OVH Squat
3 3 3 @ 70%   2 2 @ 75%
Snatch Pull 3 3 @ 90% 3 3  @95% 3 3 3

W.O.D.
2 Power Clean & Jerk @75%
5 Burpee's

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders
30 Sit Ups

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders 
30 Sit Ups
400m Run