Team LAB-Saturday 2/16/13
Level 1: Week 1/3 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: 3sx3 (15 min)
F) Back Extensions: 10-15×3 (5 min)
Level 2&3: Week 1/3 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: 3,2,1 (15-20 min) D) Back Squat: 5s x 3 (30 min)
E) Clean Grip Deadlifts: 3sx3 (15 min)
F) Back Extensions: 10-15×3 (5 min)
CF Comp: Week 1/3 in this rotation, match or beat last week/past phases. Oly Workout from Level 1, 2, or 3
Open WOD OR:
50 Thrusters with (45/65)
1000 Meter Row
100 DU
30 Pullups
