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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

  1. 0p Pw C+J x3
  2. 0p Pw Cl + Fs + J x3
  3. 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

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