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Team LAB-6/7/13-Friday

***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.                                                                        Oly Workout from Level 1, 2, or 3

 

Team LAB-6/6/13-Thursday

Level 1: Week 2/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press: 5sx3 or Muscle Snatch 3sx3  (15 min)                                                                            

B)    3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

D)    Push Press: 3sx3

E)     Optional: Snatch Grip BN Push Press: 3sx3

F)     Military Press: 10s x3-4

G)    Pullups (weighted if possible): 10s x3-4

H)    Any other upper body assistance work desired

I)       Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 2: Week 2/3 in this rotation, match or beat last week/past phases

A)    Snatch Sotts Press:5s x3 or Muscle Snatch 3s x3  (15 min)   

B)    Pw Snatch 321 OR 3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)

C)    Pw C&J 3+1, 2+1, 1+1,OR 3 Part (top down) Clean + Power Jerk: 3+1,2+1,1+1 (1: High hang 2: Hang at knees 3: Floor = 1 rep)                                                                         

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: 3s x3

F)     Military Press: 10s x3-4

G)    Pullups (weighted if possible): 10s x3-4

H)    Any other upper body assistance work desired

I)       Abs: GHD or Decline Sit-up, etc: x10-15×3

Level 3: Week 2/3 in this rotation, match or beat last week/past phases

A)    Optional: Snatch Sotts Press: 5s x3 or Muscle Snatch 3sx3 (15 min)

B)    Pw Snatch or Snatch: 3,2,1 (30 min)

C)    Pw Clean + Jerk: 3+1,2+1,1+1 (20 min)

D)    Push Press: 3s x3

E)     Optional: Snatch Grip BN Push Press: 3sx3

F)     Military Press: 10s x3-4

G)    Pullups (weighted if possible): 10s x3-4

H)    Any other upper body assistance work desired

I)       Abs: GHD or Decline Sit-up, etc: x10-15×3

CF Comp: Week 2/3 in this rotation, match or beat last week/past phases

Level 1,2, or 3 Oly A-D

WOD 1: Special Strength

EMOM: 10 min

E1) Kipping Pullups x5-7

E2) HSPU x5-7

E3) T2B, Ab Mat, HLR, Or GHD Situp: x5-10

WOD 2: Skill/Skill Strength

Skill practice (select area of weakness: walking handstand/handstand, double unders, etc)-5min

WOD 3-Conditioning

Long Tabata-

Min 1:  1 Arm Thruster-R/L

Min 2:  1 Arm KB Snatch-R/L

Min 3:  1 Arm Thruster-R/L

Min 4:  1 Arm KB Snatch-R/L

Min 5:  Rest 1 min

Min 6:  Suitcase Lunges-R/L

Min 7:  Suitcase Farmers-R/L

Min 8:  Suitcase Lunges-R/L

Min 9:  Suitcase Farmers-R/L

Min 10: Rest 1 min

Min 11: OH Squats

Min 12: Pullups

Min 13: OH Squats

Min 14: Pullups

Min 15: Rest 1 min

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