Olympics Day 10 - Weightlifting

Team LAB-3/7/14-Friday

*Note: many of you are working from the ‘CF Comp’ template below.  I am making several new tweaks adjustments but is taking time to do.  See me for individual changes/tweaks.

***OPTIONAL WORKOUT***

Level 1, 2, & Crossfit Comp: Week 2/3 in this rotation, match or beat last week/past phases.                                                                       
Optional workout:

A)    Snatch: A, B,Cs/technique work/warm-ups with barbell only

B)    Clean & Jerk: A, B,Cs/technique work/warm-ups with barbell only

Level 3: Week 2/3 in this rotation, match or beat last week/past phases.
A) Snatch: to 1rm w/ no misses. (30min)
B) C&J: to ~90% of top C&J for the week or last warm-up/opener type of weight.  No misses and do NOT grind out any heavy cleans. (20-30min)

CF Comp: Week 2/3 in this rotation, match or beat last week/past phases.                                                                        Rest/skills class or Oly Workout from Level 1, 2, or 3