The Lab Gym’s Heavy Metal Crossfit: Friday 1/10/13
Warm up:
Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb)
Foundational Strength/skill: wave 3, week 2/3
A) Jerk progressions & warm-ups
B) Jerk ramp up: 1s x 5-7 sets (newbies ~1-3 reps)
C) Clean ABC (modified)
D) C&J Practice: WITH Power Jerks
- 0p Pw C+J x3
- 0p Pw Cl + Fs + J x3
- 0p C & J x3
i. Beginner: 30 sec drill for 3 min: C&J x1 OR ramp with 0p
ii. Advanced: ramp to top 1rm
WOD: 11 min, 2 parts
5 Min AMRAP:
1 Clean & 1 Jerk (45/65/95)
2 Clean & 1 Jerk
3 Clean & 1 Jerk…
Rest 1 min:
5 Min AMRAP:
1 Burpee to 1 Pw C&J (don’t add reps)
Stretch/mobility
