Great job you guys.  A lot of you have started to develop the pieces that you've been missing to get your numbers up in most of the lifts.  I like it.  Keep posting your progress and use the blog as a resource for those numbers.  Here's your next training block.

Week 2
Day 1
A. Snatch Shrug  3,3,3,3
B. Tall Power Snatch 2,2,2,2
C. Overhead Squat 5 X 3
D. 100 Sit Ups


Day 2
A. Front Squat 2,2,2,2
B. Push Press 5 X 2
C. GHD Hip Extension  3 X 30; rest as needed.
D. Deficit HSPU's 4"/2"; 3 X 10


Day 3
A. Deadlift 5,5,3,3,1,1
B. Weighted Pull Ups 1,1,1,1
C. 10 Strict Toes to Bar X 3


Day 4
1500m Row
1.5 Mile Run
1500m Row


Day 5
A. Jerk Balance 1,1,1,1,1
B. Weighted Bar Dips  4 X 8
C. GHD Hip Extensions  100 reps; rest as needed.
D. 100 Sit Ups


Day 6
Cleans 1,1,1,1
Power Snatch 1,1,1,1


Day 7
45 minute run

Here we go, again.

We will follow a 6 week cycle of strength training followed by a 2 week cycle of CrossFit workouts. These workouts will get to most of your weaknesses and address those, and in time eliminate them. You can implement your own personal workout schedule, in relation to work days and rest days, but don't vary away from the template. Trust that this will allow for over all improvements for you prior to next year's CF Open season.
 Week 1
Day 1 Clean Grip Deadlifts off Risers 3,3,3,3
Muscle Snatch 3,3,3,3
Snatch Balance 1,1,1,1,1,1
Post loads and comments.

 Day 2
High Bar Back Squat 5,5,3,3,1,1
Jerk Balance 1,1,1,1,1,1
Weighted GHD Sit Ups 3 X 10 25#/15#
Weighted Ring Dips 8,8,8,8
Post loads and comments.

 Day 3
40 Minute Run
Post mileage and comments.

 Day 4
Hang Squat Clean 2,2,2,2
Good Mornings 8,8,8,8
Muscle Ups 20 minutes of technique work (Weighted, strict, max U/B)
Post loads and comments.

 Day 5
Bench Press 5 X 5
Behind the Neck Press 5 X 3 (Snatch Grip)
Weighted Pistols 5,5,5,5 each leg
Post loads and comments.

 Day 6
Snatch - Heavy Single
Clean and Jerk - Heavy Single

 Day 7
5k Row
Post time and comments.