Goals Revisited - adding Power Snatch

I posted these goals about six weeks ago on 3/7/10:

Weight: 220
400m run: 90 secs
800m run: 3:30
5K Run: 25:00
Deadlift: #325
Back Squat: #250
Pullups: 10
Shoulder Press: #185
Power Clean: #200

I'm shooting for achieving these by my birthday, August 10. Right now, I would say I'm well on target for achieving my goals with the deadlift and the back squat and probably the 5K run as well. For the other runs, I'm not sure because I haven't actually timed them. For Shoulder Press and Power Clean, I still think I can hit those targets even though I'm not quite sure where I am with either one. Today might be a good day to try and bench mark those. The goals I am most unsure of making are the pullups and the weight. Those two are actually pretty closely related.

New Goal: Power Snatches

I've just recently started to take a real interest in the power snatch. It appeals to me, I think, because taking a load from the ground to over your head with velocity is a powerful, powerful movement.

Current 1RM: #105 (can probably snatch #110 or #115 at this point)
Goal: #145 by August 10th

There are two named CrossFit WODs for the Power Snatch - "Randy" and "Isabel".

Randy is 75 snatches at #75 for time
Isabel is 30 snatches at #135 for time

I'd like to be able to do both of these. Realistically, to get a decent time on Isabel, my 1RM will probably need to be #160 or higher.

My approach would be to do two workouts per week as follows:

Workout 1 - "Go Light"
Starting with a lower weight, or even a naked #45 bar, see how many reps I can get to and what my time is. With a naked bar, I can probably do all 75 reps. I might even be able to do that at #55. Repeat this workout once per week on a Monday or Tuesday adding more reps or more weight each time. It may be beneficial to mix things up as well. One week doing 30 reps at #85 and then the next week doing 100 reps with a naked bar.

Workout 2 - "Go Heavy"
5 X 3 starting at #100 or #105
Do this once per week on a Thursday or Friday. The goal is to increase load each week and improve overall strength.

Something to think about is that I may not need to do specialized twice per week workouts if I'm going to CrossFit regularly 4X per week. A lot of the other stuff we do - deadlifts, kettlebells, cleans, sdlhp, box jumps, squats - will help me improve my snatch as well. The methodology is that all of this stuff works together and that specialization is the enemy. Still, it would be cool to hit these two benchmarks in the next few months - Randy in July and Isabel sometime in the fall. I also think that hitting these targets would really help me with my endurance on a lot of different WODs.

Also, when I do these for real, I want to videotape them and put them on YouTube.