Training Plan for Monday March 31, 2014

A. Snatch Grip Deadlift
     - 5 sets of 3 reps working up to 100-110% of 1RM Snatch

B. Snatch Complex
     - 1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch + 1 Power Snatch
     - 7 sets of the above complex at light weight

C. Overhead Squat
     - 3 sets of 3 reps at challenging weight

Training Plan for Monday March 24, 2014

A. Clean Pull + Clean
     - 3 sets of 2 @ 80%
     - 3 sets of 3 @ 85%

B. Push Jerk + Split Jerk
     - 3 sets of 2 @ 75%
     - 3 sets of 2 @ 80%

D. Romanian Deadlift
     - 5 sets of 5 @ 85% of clean

Training Plan for Monday March 17, 2014

A. 3 Position Snatch (Power or Squat), 7 sets of this complex at light-moderate weight (60-70%)

B. Snatch Push-Press
     - 2 sets of 3 reps @ 80-90% of 1RM Snatch
     - 3 sets of 3 reps @ 85-95% of 1RM Snatch

C. Snatch Balance
     - 3 sets of 3 @ light-mod. weight (< 70%)

Training Plan for Monday March 10, 2014

A. Squat Clean
     - 10-12:00 to work up to a heavy cluster of 1.1. No more than 5 sets.

B. Split Jerk, Every minute on the minute for 10:00
     - Complete 1 rep at 70-80% of your max

C. Clean and Jerk
      5 sets of the following
     - Complete 3 touch and go reps as fast as possible @ the following weights
           Men = 135#, Women = 95#
     - Rest 1:00 after each set

     - Scale if you cannot complete 3 consecutive reps @ the prescribed weight
     

Workout for Monday March 3, 2014

A. Clean & Jerk, snatch skill review

B. 14.1 strategy and tips 

C. CrossFit opens WOD 14.1

10:00 AMRAP of 

     30 double unders 

     15 snatch ( or any ground to overhead movement)

We'll run about 2-3 heats. All people who are not doing the workout must judge!!