Team LAB-5/4/13-Saturday
Level 1: Week 3/3 in this rotation, match or beat last week/past phases.
A) Snatch: to 1rm (30min)
B) C&J: to 1rm (20-30min)
C) Optional: Front Squat: 3,2,1 (15-20 min) D) Back Squat: 5s x 3 (30 min)
E) Clean Grip Deadlifts: 3sx 1-3 (15 min)
F) Back Extensions: 10-15×3 (5 min)
Level 2: Week 3/3 in this rotation, match or beat last week/past phases. *may c&j first
A) Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)
B) C&J: to 1rm (20-30min)
C) Front Squat: 3,2,1 (15-20 min) D) Back Squat: 5s x 3 (30 min) (or drop front squats and hit 5×5)
E) Clean Grip Deadlifts: 3sx 1-3 (15 min)
F) Back Extensions: 10-15×3 (5 min)
Level 3: Week 3/3 in this rotation, match or beat last week/past phases.
*may c&j first
A) Snatch: to 1rm OR Snatch: x1x10 (60 sec rest) OR waves: 1) x1rm, 2) 90%x1, 3) 95%x1, 4) x1rm+ 5) 90%x1 6) 95%x1 7) x1rm+ 8) 90%x1, 9) 95%x1, 10) x1rm+(30min)
B) C&J: to 1rm (20-30min)
C) Front Squat: 3,2,1 (15-20 min) D) Back Squat: 5s x 3 (30 min) (or drop front squats and hit 5×5)
E) Clean Grip Deadlifts: 3sx 1-3 (15 min)
F) Back Extensions: 10-15×3 (5 min)
CF Comp: Week 3/3 in this rotation, match or beat last week/past phases. Oly Workout from Level 1, 2, or 3
WOD:
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
