Category: Team LAB

Team LAB-5/24/13-Friday ***OPTIONAL WORKOUT*** Level 1, 2, & Crossfit Comp: Week 3/3 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 … Read more

  Team LAB-5/23/13-Thursday Level 1: Week 3/3 in this rotation, match or beat last week/past phases A)    Snatch Sotts Press: 321 or Muscle Snatch 321  (15 min)                                                                             B)    3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at … Read more

Team LAB-5/22/13-Wednesday Level 1: Week 3 out of 3 (match or beat last week/past numbers) A) Clean: x1rm (30 min) B) Clean from high blocks @knee OR High Hang Clean: 321: 321 (15 min)                                                                                                                                                                      C) 2 Part Pausing Clean Pull: … Read more

  Team LAB-5/23/13-Tuesday Level 1: Week 3/3  in this rotation, match or beat last week/past phases. A) Power Snatch with pause at Knee +OH Squat: 321 or x1 (30min) B) Power Clean & Jerk 3,2,1(20 min) C) Behind the Neck … Read more

  Team LAB-5/20/2013-Monday Level 1: Week 3/3 in this rotation, match or beat last week/past phases. A) Snatch: x 1rm (30 minutes)                                                                                                                                                                                       B) High Hang Snatch: 321 OR Snatch from high blocks: 321(15 minutes) C) Snatch Pulls: 3s x 3 … Read more

    Team LAB-5/18/13-Saturday Level 1: Week 2/3 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: 3s x 3 … Read more

  Team LAB-5/17/13-Friday ***OPTIONAL WORKOUT*** Level 1, 2, & Crossfit Comp: Week 1/3 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 … Read more

  Team LAB-5/16/13-Thursday Level 1: Week 2/3 in this rotation, match or beat last week/past phases A)    Snatch Sotts Press: 321 or Muscle Snatch 321  (15 min)                                                                             B)    3 Part (top down) Snatch: 3,2,1 (1: High hang 2: Hang at … Read more

Team LAB-5/15/13-Wednesday Level 1: Week 2 out of 3 (match or beat last week/past numbers) A) Clean: x1rm (30 min) B) Clean from high blocks @knee OR High Hang Clean: 321: 321 (15 min)                                                                                                                                                                      C) 2 Part Pausing Clean Pull: … Read more

  Team LAB-5/14/13-Tuesday Level 1: Week 2/3  in this rotation, match or beat last week/past phases. A) Power Snatch with pause at Knee +OH Squat: 321 or x1 (30min) B) Power Clean & Jerk 3,2,1(20 min) C) Behind the Neck … Read more