Saturday 1/19/13
Level 1: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)
Level 2&3: Week 1/2 (1/6) in this rotation, match or beat last week/past phases.
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min) C) Front Squat 321
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)
CF Comp: Week 1/2 (1/6) in this rotation, match or beat last week/past phases. Oly Workout from Level 1, 2, or 3
For time:
Run 1/2 Mile
50 Box Jumps Run 1/2 Mile 50 Wall Ball Shots Run ½ Mile
Saturday 1/19/13
Level 1: Week 1/2 (5/6) in this rotation, match or beat last week/past phases.
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5s x3 (15 min)
E) Back Extensions: 10-15×3 (5 min)
Level 2&3: Week 1/2 (5/6) in this rotation, match or beat last week/past phases.
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min) C) Front Squat 321
C) Back Squat: 3,5,7,9-f or 10s x 3 (on 2nd and 3rd set AMRAP) (30 min)
D) Clean Grip Deadlifts: 5sx3 (15 min)
E) Back Extensions: 10-15×3 (5 min)
CF Comp: Week 1/2 (5/6) in this rotation, match or beat last week/past phases. Oly Workout from Level 1, 2, or 3
For time:
30 Handstand push-ups
40 Pull-ups
50 Box Jumps
60 Kettlebell swings, 1.5 poods
70 Burpees
Run 1/2 Mile
50 Box Jumps Run 1/2 Mile 50 Wall Ball Shots Run ½ Mile
