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The Lab Gym’s Heavy  Metal Crossfit: Friday 6/28/13

Warm up:

Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb)

Foundational Strength/skill:

A)     Jerk progressions & warm-ups

B)      Jerk ramp up: 3s x 5 sets (work to heaviest 3 reps possible)

C)      Clean + Jerk progressions

WOD:

7 rounds or 15 min time cap

C&J x3 (25, 35, 45, 75, 95, 135)

Rope climb x3

Walking planks>ring dips x5

Handstands mount & dismount x5

Stretch/mobility